30-Minute Taco Casserole
User Reviews
5
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Prep Time
25 mins
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Cook Time
15 mins
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Total Time
40 mins
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Servings
6
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Calories
596 kcal
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Course
Main Course, Dinner
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Cuisine
Tex-Mex
30-Minute Taco Casserole
Description
This casserole begins with browning lean ground beef seasoned with taco seasoning and water. Separately, cooked rice forms the base layer in a baking dish. Refried beans are combined with salsa and heated, then spread over the rice. The beef mixture follows as the next layer, topped with sharp cheddar cheese, black olives, and optionally, crushed corn chips for added texture. More cheese is sprinkled on top to melt during baking.
The assembled dish is baked briefly until the cheese melts, binding the layers together. Garnishes such as chopped green onions, diced avocado, tomato, cilantro, and sour cream add freshness and creaminess. The overall flavor is rich and savory with varied textures from beans, meat, cheese, and crunchy chips where used.
This casserole serves as a convenient meal that combines staple Mexican-inspired flavors and ingredients, suitable for quick preparation. Adjusting cheese quantity or omitting chips can lighten the dish, and heating the bean and salsa mixture improves blend and spreadability.
Additional notes recommend proper seasoning and breaking up ground beef evenly during cooking, use of flavorful salsa, and serving with extra sides like guacamole or refried beans to enhance the meal.
Ingredients
- 2 cups brown rice cooked, or white rice
- 1 lb ground beef 93% lean
- 1.25 oz taco seasoning or 2 ½ TB
- 15 ounce refried beans fat-free
- 1 ½ cup sharp cheddar cheese low fat
- 1 cup salsa your favorite
- 1 can black olives sliced and drained, 2 1/3 oz
- ⅔ cups corn chips optional
- green onion chopped, diced, or as garnish, optional
- avocado
- tomato
- cilantro
- sour cream
- salsa
Instructions
- In a large nonstick skillet, add ground beef, taco seasoning, and 3 TB water. Stir together to incorporate. Brown until cooked through. Remove from heat and set aside.
- In an 8x8 baking dish, layer cooked rice on the bottom of dish. In a microwavable bowl, combine refried beans and salsa. Microwave until hot, about 2 minutes. Stir and layer mixture over the rice.
- Layer browned beef mixture over the beans/salsa. Sprinkle half of the cheese over the beef. Follow with all the chips, if using them, and top with remaining cheese and black olives. Bake 10 minutes at 350F or just until cheese is melted.
- Garnish with green onions, avocados, or tomatoes. Serve warm.
Notes
- Use 1 cup low-fat cheese and omit corn chips to reduce calories if desired.
- Break ground beef into small pieces while browning to cook evenly and mix well with seasoning.
- Heat refried beans with salsa before layering for easier spreading and blended flavor.
- Choose a flavorful salsa to enhance overall taste of the casserole.
- This casserole pairs well with extra refried beans or a quick guacamole side.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 596 kcal
% Daily Value*
| Calories | 596kcal | 30% |
| Carbohydrates | 71g | 24% |
| Protein | 31g | 62% |
| Fat | 22g | 34% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 1g | 50% |
| Cholesterol | 67mg | 22% |
| Sodium | 870mg | 36% |
| Potassium | 587mg | 12% |
| Fiber | 10g | 40% |
| Sugar | 5g | 10% |
| Vitamin A | 1359IU | 27% |
| Vitamin C | 3mg | 3% |
| Calcium | 313mg | 31% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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