How To Make DASH Diet Mexican Bake
There’s nothing better than a hot and fresh casserole right from the oven. For cooking recipes that are failsafe and delicious, look no further and follow these casserole recipes that are sure to garner you some new fans along the way.
Serves:
Ingredients
- 1 lb lean ground turkey
- 1 tsp olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup canned black beans, rinsed and drained
- 1 cup frozen corn
- 1 can (14 oz) diced tomatoes
- 1 tbsp chili powder
- 1 tsp cumin
- 1/2 tsp paprika
- 1/2 tsp dried oregano
- 1/4 tsp cayenne pepper
- Salt and pepper to taste
- 1 cup cooked brown rice
- 1 cup low-fat shredded cheddar cheese
- Fresh cilantro, chopped (for garnish)
- Sliced avocado (for garnish)
Instructions
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Preheat oven to 350°F (175°C).
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In a large skillet, heat olive oil over medium heat. Add ground turkey and cook until browned, breaking it up with a spoon. Remove from skillet and set aside.
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In the same skillet, add diced onion, minced garlic, and diced bell pepper. Cook until vegetables are softened.
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Add the cooked ground turkey back to the skillet. Stir in black beans, corn, diced tomatoes, chili powder, cumin, paprika, dried oregano, and cayenne pepper. Season with salt and pepper to taste.
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Simmer the mixture for about 10 minutes, until flavors are well combined.
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In a 9×9-inch baking dish, spread half of the cooked brown rice evenly.
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Top the rice with the turkey and vegetable mixture. Spread the remaining rice on top.
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Sprinkle shredded cheese over the rice.
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Bake in the preheated oven for 20 minutes, or until cheese is melted and bubbly.
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Serve hot, garnished with chopped cilantro and sliced avocado.
Nutrition
- Calories : 350kcal
- Total Fat : 10g
- Saturated Fat : 4g
- Cholesterol : 60mg
- Sodium : 450mg
- Total Carbohydrates : 36g
- Dietary Fiber : 7g
- Sugar : 5g
- Protein : 30g
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