Turkey and Black Bean Taco Casserole

Energetic time: 10 minutes Whole time: 35 minutes

Saucy, properly spiced and blanketed with cheese — this simple casserole is assured to be a success. Riced cauliflower augments floor turkey right here, including bulk and fiber for only a few energy, to not point out upping the veggies in every serving. Although the bottom turkey could be very lean, it stays juicy and moist as a result of it’s coated with tomato sauce.

Turkey and Black Bean Taco Casserole

Components

• • 1 tablespoon canola oil
  • 1 pound (454g) 93% lean floor turkey
  • 1 cup (100g) inexperienced onions, chopped and divided
  • 2 cups (227g) riced cauliflower
  • 1 teaspoon floor 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 recent cilantro, chopped
  • 1 teaspoon recent lime juice

Instructions

Preheat oven to 425°F (220ºC).

Warmth a big nonstick skillet over medium-high warmth. Add oil to the pan and swirl to coat. Add turkey and 1/2 cup inexperienced onions; cook dinner, stirring to interrupt up the meat, till turkey is nearly cooked via, about 4 minutes. Stir in riced cauliflower, cumin, chili powder, garlic and smoked paprika; cook dinner till cauliflower is tender, 3–4 minutes. Add the tomato sauce and salt, and cook dinner till combination thickens, 1–2 minutes.

Spoon turkey combination right into a 2-quart casserole dish coated with cooking spray. Layer the black beans and corn evenly over prime, then cowl with cheese. Bake for quarter-hour, or till the cheese melts and casserole is bubbly across the edges.

In the meantime, mix the remaining 1/2 cup inexperienced onions, tomatoes, cilantro and lime juice in a bowl. Spoon the tomato combination over casserole simply earlier than serving.

Serves: 6 | Serving Measurement: About 1 1/4 cups casserole and three tablespoons topping

Diet (per serving): Energy: 330; Whole Fats: 15g; Saturated Fats: 6g; Monounsaturated Fats: 5g; Polyunsaturated Fats: 3g; Ldl cholesterol: 73mg; Sodium: 559mg; Carbohydrate: 25g; Dietary Fiber: 8g; Sugar: 5g; Protein 25g

Diet Bonus: Potassium: 739mg; Iron: 18%; Vitamin A: 17%; Vitamin C: 38%; Calcium: 19%

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Initially Printed February 13, 2020

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