Description
Layered taco casserole with seasoned beef, black beans, corn, crushed tortilla chips and melted cheddar, an easy low-fat baked family meal ready in 40 minutes.
Ingredients
Scale
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- 1 teaspoon (5 ml) extra virgin olive oil
- 1½ pounds (680 g) lean ground beef (preferably 80/20 for juiciness, drained after browning)
- 1 cup (240 ml) tomato sauce
- ¼ cup (60 ml) water (optional, to adjust moisture)
- 3 tablespoons (about 22 g) taco seasoning (homemade blend or store-bought)
- 2 cups (300 g) frozen corn kernels, rinsed and drained
- 1 (15-ounce/425 g) can black beans, rinsed and drained
- 2 cups (about 60 g) crushed sturdy tortilla chips (avoid flavored chips for balance)
- 2 cups (about 180 g) shredded cheddar cheese (mix sharp cheddar and Monterey Jack, freshly grated recommended)
- Optional toppings as desired: sliced black olives, diced tomatoes, sour cream (full-fat recommended or Greek yogurt as substitute), diced avocado, chopped cilantro, shredded lettuce, sliced green onions
Instructions
- Step 1: Sauté Ground Beef: Heat a large skillet over medium-high heat and add the ground beef. Cook until the meat is nicely browned and no longer pink, breaking it into bite-sized pieces as it cooks. Drain excess fat to prevent greasiness. If browning unevenly, cook meat in batches no more than 1 pound (455 g) at a time to avoid steaming, about 10 minutes per batch.
- Step 2: Add Seasonings Next: Sprinkle taco seasoning evenly over the cooked beef and stir thoroughly to coat all bits. This infuses the beef with classic taco flavors.
- Step 3: Stir in Tomato Sauce: Pour in tomato sauce and mix well with the beef. Add corn kernels and rinsed black beans, stirring to combine. Add ¼ cup (60 ml) water here if the mixture seems dry, otherwise omit this step. Simmer the mixture for about 5 minutes, stirring occasionally to prevent sticking.
- Step 4: Layer Tortilla Chips: Spread crushed tortilla chips evenly at the bottom of the 9×13 inch baking dish. Distribute uniformly to form a crunchy base layer for the casserole.
- Step 5: Add Beef Mixture: Spoon the beef, bean, and corn mixture evenly over the tortilla chips, making sure the layer is level for even cooking and flavor distribution.
- Step 6: Top with Cheese: Generously sprinkle shredded cheese over the beef mixture. Using freshly grated cheese helps it melt evenly and develop a creamy texture while baking.
- Step 7: Bake to Perfection: Place the casserole into a preheated oven at 350°F (175°C) and bake for 18–20 minutes, or until the cheese is bubbly and slightly golden. Watch closely for bubbling as an indicator of readiness. For preventing burnt cheese, cover the dish with foil for the last 5 minutes if needed.
- Step 8: Serve & Garnish: Remove from oven and allow to cool slightly before serving. Garnish with chosen toppings such as diced tomatoes, sour cream, avocado slices, cilantro, and green onions for freshness and color.
Notes
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- Room Temperature: Store leftovers in an airtight container at room temperature for up to 2 days. Avoid leaving out longer to prevent spoilage.
- Refrigeration: Keep in an airtight container in the refrigerator for up to 4 days. Reheat thoroughly before serving to preserve texture and safety.
- Freezing: Wrap tightly in plastic wrap, then place in a freezer-safe container. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Use 80/20 ground beef for the best balance of juiciness and flavor; leaner beef tends to dry the casserole out.
- Cook ground beef in batches not exceeding 1 pound (455 g) at a time to avoid steaming instead of browning.
- Choose sturdy restaurant-style tortilla chips over flavored varieties; they hold up better and do not overpower the casserole’s flavor.
- Rinse canned black beans thoroughly to reduce sodium and remove the canned flavor.
- Freshly grate cheese for superior melting and texture; pre-shredded cheese often contains anti-caking agents that affect melt quality.
- If casserole appears dry after baking, add an additional ¼ cup (60 ml) of water or salsa immediately after removing from the oven to restore moisture.
- For soggy tortilla chips, layer them on top of the cheese layer before baking to maintain crunch.
- Cover with foil if cheese browns too fast to prevent burning while allowing thorough melting.
- Reheat refrigerated casserole in a preheated oven at 350°F (175°C) until warmed through, approximately 15–20 minutes. Cover with foil if reheating longer to prevent cheese drying out. Alternatively, reheat individual portions in the microwave until hot.
- Serve with a crisp green salad dressed with lime vinaigrette or roasted vegetables for added color and nutrition.
- Pair with Spanish rice or additional black beans to complement the rich flavors.
- Top servings with sliced avocado, fresh salsa, or a dollop of Greek yogurt for creamy contrast. Add chopped cilantro or a sprinkle of red pepper flakes for extra flavor complexity.
- Vegetarian: Omit ground beef and substitute with extra black beans or cooked lentils for protein.
- Gluten-Free: Use certified gluten-free tortilla chips and verify all seasonings are gluten-free.
- Dairy-Free: Replace cheddar cheese with dairy-free cheese alternatives and omit sour cream or substitute with coconut yogurt.
- Ground Beef: Select 80/20 ground beef for moisture and flavor; drain rendered fat after cooking to avoid greasiness.
- Taco Seasoning: Mix chili powder, cumin, garlic powder, and other spices to make a homemade blend, controlling spice level. Store extras in an airtight container.
- Tortilla Chips: Prefer thick, sturdy restaurant-style chips; avoid flavored varieties that may overpower the dish.
- Black Beans: Use low-sodium canned beans, rinsed thoroughly, to reduce excess salt and canned taste.
- Cheese: A blend of sharp cheddar and Monterey Jack yields rich taste and excellent meltability. Freshly grate cheese from blocks whenever possible.
- Sour Cream and Greek Yogurt: Full-fat sour cream offers creamy richness; Greek yogurt can be used as a tangy lower-fat substitute.
- Green Onions and Fresh Herbs: Add chopped green onions and cilantro just before serving to preserve their fresh flavor and crunch.
Nutrition
- Serving Size: 1 serving (approx.)
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 20g
- Saturated Fat: 7g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 1g
- Protein: 30g
- Cholesterol: 90mg