Lively time: 10 minutes Complete time: 35 minutes
Saucy, effectively spiced and blanketed with cheese — this straightforward casserole is assured to be successful. 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
Substances
- 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 contemporary cilantro, chopped
- 1 teaspoon contemporary 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; prepare dinner, stirring to interrupt up the meat, till turkey is sort of cooked by, about 4 minutes. Stir in riced cauliflower, cumin, chili powder, garlic and smoked paprika; prepare dinner till cauliflower is tender, 3–4 minutes. Add the tomato sauce and salt, and prepare 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; Complete 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
The put up Turkey and Black Bean Taco Casserole appeared first on MyFitnessPal Weblog.
