Description
A nutritious one-dish meal featuring lean ground meat, fresh vegetables, beans, corn, and rice, baked with taco flavors for a healthier take on traditional taco casserole.
Ingredients
- 1 pound lean ground beef (or ground turkey/chicken)
- 1 medium onion, diced
- 1 medium bell pepper (any color), diced
- 1 medium zucchini, diced
- 2 cloves garlic, minced
- 2 tablespoons taco seasoning blend
- 1 (14.5 ounce) can diced tomatoes, undrained
- 2 tablespoons tomato paste
- 1/2 cup beef broth
- 1 (15 ounce) can black beans, drained and rinsed
- 1 cup frozen corn
- 1 cup cooked rice (brown or white)
- 1 cup shredded cheese (Mexican blend or cheddar)
- Optional: 1/2 cup diced carrots
- Optional: 2 cups chopped spinach/kale
- Optional: pinch of cayenne pepper
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish.
- In a large skillet, brown the ground meat over medium-high heat, breaking it apart with a spoon. Drain any excess fat.
- Add the diced onion and bell pepper to the skillet and sauté for 5-7 minutes, until softened.
- Stir in the diced zucchini, minced garlic, and taco seasoning. Continue to cook for another 3-4 minutes, until the zucchini is just tender.
- Transfer the cooked meat and vegetable mixture to the prepared baking dish.
- Add the diced tomatoes (with their liquid), tomato paste, beef broth, drained black beans, frozen corn, and cooked rice to the baking dish. Stir all ingredients thoroughly to combine.
- Cover the baking dish tightly with aluminum foil and bake for 50-65 minutes, or until the rice is tender and most of the liquid has been absorbed.
- Remove the foil, sprinkle the shredded cheese evenly over the top of the casserole, and return the dish to the oven, uncovered, for an additional 5-10 minutes, or until the cheese is melted and bubbly.
- Allow the casserole to rest for 5 minutes before slicing and serving. Garnish with your preferred taco toppings like fresh cilantro, diced avocado, or a dollop of Greek yogurt.
Notes
- Use ground turkey or chicken for a lighter option.
- Brown rice is recommended for added nutrition.
- Optional additions like carrots, spinach/kale, or cayenne can boost veggies and heat.
- This recipe is versatile; serve with toppings for customization.
- Store leftovers in the fridge for up to 3 days or freeze for 2 months.