Active time: 10 minutes Total time: 35 minutes
Saucy, well spiced and blanketed with cheese — this easy casserole is guaranteed to be a hit. Riced cauliflower augments ground turkey here, adding bulk and fiber for very few calories, not to mention upping the veggies in each serving. Even though the ground turkey is very lean, it stays juicy and moist because it’s coated with tomato sauce.
Turkey and Black Bean Taco Casserole
Ingredients
-
- 1 tablespoon canola oil
- 1 pound (454g) 93% lean ground turkey
- 1 cup (100g) green onions, chopped and divided
- 2 cups (227g) riced cauliflower
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1 cup (245g) no-salt added tomato sauce
- 1/2 teaspoon kosher salt
- 1 15.5-ounce (439g) can low-sodium black beans, rinsed and drained
- 1 cup (165g) frozen corn kernels, thawed
- 1 cup (113g) colby jack cheese, grated
- 1 cup (180g) grape or cherry tomatoes, chopped
- 2 tablespoons fresh cilantro, chopped
- 1 teaspoon fresh lime juice
Directions
Preheat oven to 425°F (220ºC).
Heat a large nonstick skillet over medium-high heat. Add oil to the pan and swirl to coat. Add turkey and 1/2 cup green onions; cook, stirring to break up the meat, until turkey is almost cooked through, about 4 minutes. Stir in riced cauliflower, cumin, chili powder, garlic and smoked paprika; cook until cauliflower is tender, 3–4 minutes. Add the tomato sauce and salt, and cook until mixture thickens, 1–2 minutes.
Spoon turkey mixture into a 2-quart casserole dish coated with cooking spray. Layer the black beans and corn evenly over top, then cover with cheese. Bake for 15 minutes, or until the cheese melts and casserole is bubbly around the edges.
Meanwhile, combine the remaining 1/2 cup green onions, tomatoes, cilantro and lime juice in a bowl. Spoon the tomato mixture over casserole just before serving.
Serves: 6 | Serving Size: About 1 1/4 cups casserole and 3 tablespoons topping
Nutrition (per serving): Calories: 330; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 73mg; Sodium: 559mg; Carbohydrate: 25g; Dietary Fiber: 8g; Sugar: 5g; Protein 25g
Nutrition Bonus: Potassium: 739mg; Iron: 18%; Vitamin A: 17%; Vitamin C: 38%; Calcium: 19%
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Originally Published February 13, 2020
The post Turkey and Black Bean Taco Casserole appeared first on MyFitnessPal Blog.
