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Turkey and Black Bean Taco Casserole

Published February 13, 2020
2 minute read
Turkey and Black Bean Taco Casserole
Published February 13, 2020
2 minute read
In This Article

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 ground turkey breast 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) ground turkey breast
    • 1 cup (70g) green onions, chopped and divided
    • 2 cups (194g) riced cauliflower
    • 1 teaspoon ground cumin
    • 1 teaspoon chili powder
    • 1 teaspoon garlic powder
    • 1/2 teaspoon smoked paprika
    • 1 cup (237ml) no-salt added tomato sauce
    • 1/2 teaspoon kosher salt
    • 1 15-ounce (425g) can low-sodium black beans, rinsed and drained
    • 1 cup (144g) frozen corn kernels, thawed
    • 1 cup (113g) colby jack cheese, grated
    • 1 cup (165g) 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 until turkey is mostly done, stirring to crumble, about 4 minutes. Stir in riced cauliflower, cumin, chili powder, garlic and smoked paprika; cook until cauliflower is tender, 3–4 minutes. Stir in tomato sauce and salt, cooking until thickened, 1–2 minutes.

Spoon turkey mixture into a 2-quart casserole dish coated with cooking spray. Top evenly with black beans and corn. Sprinkle cheese over the casserole. Bake until cheese melts and casserole is bubbly around the edges, about 15 minutes.

Meanwhile, combine the remaining 1/2 cup green onions, tomatoes, cilantro and lime juice. 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: 298; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 67mg; Sodium: 472mg; Carbohydrate: 24g; Dietary Fiber: 5g; Sugar: 5g; Protein 29g

Nutrition Bonus: Potassium: 549mg; Iron: 17%; Vitamin A: 11%; Vitamin C: 7%; Calcium: 20%

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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