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Light Mexican Casserole

 Light Mexican Casserole
A healthy layered casserole using whole wheat tortillas, lean beef and more veggies than traditional recipes. —Healthy Cooking Test Kitchen
6 ServingsPrep: 30 min. Bake: 25 min.

Ingredients

  • 1 pound extra-lean ground beef (95% lean)
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • 3/4 cup water
  • 1 tablespoon King Arthur Unbleached All-Purpose Flour
  • 1 tablespoon hot chili powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon salt
  • 1 can (16 ounces) refried beans
  • 1/2 cup salsa
  • 4 whole wheat tortillas (8 inches)
  • 1 cup frozen corn
  • 3/4 cup shredded sharp cheddar cheese
  • Shredded lettuce and chopped tomatoes, optional

Directions

  • In a large nonstick skillet, cook the beef, onion and green pepper
  • over medium heat until meat is no longer pink. Stir in the water,
  • flour, chili powder, garlic powder, cumin, coriander and salt. Bring
  • to a boil. Reduce heat; simmer, uncovered, for 5-6 minutes or until
  • thickened.
  • In a small bowl, combine beans and salsa. Place two tortillas in a

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Light Mexican Casserole (continued)

Directions (continued)

  • round 2-1/2-qt. baking dish coated with cooking spray. Layer with
  • half of the beef mixture, bean mixture and corn; repeat layers. Top
  • with cheese.
  • Bake, uncovered, at 350° for 25-30 minutes or until heated
  • through and cheese is melted. Let stand for 5 minutes before
  • cutting. Serve with lettuce and tomatoes if desired. Yield: 6
  • servings.
Nutritional Facts: 1 piece (calculated without lettuce and tomatoes) equals 367 calories, 11 g fat (5 g saturated fat), 64 mg cholesterol, 657 mg sodium, 39 g carbohydrate, 8 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 1 vegetable, 1/2 fat.