Taco Casserole
Healthy high protein weeknight casserole or the PERFECT thing to meal prep next week!
THE RECIPE
Serves: 4
- Total preparation time: 5 minutes
- Total cooking time: 25 minutes
Ingredients
- 500g beef mince
- 200g mushrooms, sliced
- 1 red capsicum, diced
- 3 cloves garlic, crushed
- 1 packet taco seasoning salt-reduced
- 1 can diced tomatoes
- 2 Tbs tomato paste reduced-salt
- 2 cups beef stock salt-reduced
- 1 can black beans, drained
- 125g corn kernels
- 1 cup uncooked rice
- 1/2 cup light shredded cheese
- 80g avocado, sliced
- 4 Tbs light sour cream
- Coriander, to serve
Method –
- Preheat oven to 180 degrees. Cook beef mince in a large fry pan over medium high heat. When meat is no longer pink, add diced mushrooms and cook until liquid has been released and absorbed. Season with salt and pepper. Add the diced capsicum and cook for 5-7 minutes until veggies are soft.
- Add the garlic and cook for an additional 30 seconds. Add the taco seasoning and mix well. Remove from heat and add the meat and veggie mixture to a large baking dish.
- Add the diced tomatoes, tomato paste, beef stock, black beans, corn, rice, and shredded cheese to the dish and stir to combine.
- Cover the dish with foil and bake for 50 minutes. After 50 minutes, remove the foil and bake for 10 more minutes until cheese is melted and bubbly.
- Serve with coriander, avocado, and sour cream. Enjoy!
Nutrition Information
- Calories: 496kcal
- Protein: 44g
- Carbohydrates: 55g
- Fat: 11g
- Fibre: 10g
