5.0 from 114 votes
30-Minute Taco Casserole
This 30 Minute Taco Casserole is made healthier with the use of brown rice and fat-free beans. It comes together easily and quickly, and tastes absolutely delish! Nobody will realize it's on the healthy side.
Prep Time
25 mins
Cook Time
25 mins
Total Time
40 mins
Servings: 6
Calories: 596 kcal
Course:
Main Course , Dinner
Cuisine:
Tex-Mex
Ingredients
- 2 cups brown or white rice cooked
- 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 low fat
- 1 cup salsa your favorite
- 1 can black olives sliced and drained, 2 1/3 oz
- ⅔ cups corn chips optional
- Optional Garnishes: chopped green onions, diced avocado, diced tomatoes, cilantro, sour cream, or 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.
Cup of Yum
Notes
- This dish can be lightened up even more by using just 1 cup of low-fat cheese and omitting the corn chips.
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- This dish can be lightened up even more by using just 1 cup of low-fat cheese and omitting the corn chips.
- When browning your ground beef, make sure to break it up into small pieces. This will ensure that it cooks evenly and mixes well with the taco seasoning.
- Don't skip the step of heating up the refried beans and salsa together. This not only makes the beans easier to spread but also allows the flavors to meld together.
- Use a good quality, flavorful salsa. This is a key ingredient that adds a lot of flavor to the casserole.
- We also love serving this casserole with a side of extra refried beans or this creamy 5-Minute Real Guacamole.
Nutrition Information
Calories
596kcal
(30%)
Carbohydrates
71g
(24%)
Protein
31g
(62%)
Fat
22g
(34%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
4g
Monounsaturated Fat
9g
Trans Fat
1g
Cholesterol
67mg
(22%)
Sodium
870mg
(36%)
Potassium
587mg
(17%)
Fiber
10g
(40%)
Sugar
5g
(10%)
Vitamin A
1359IU
(27%)
Vitamin C
3mg
(3%)
Calcium
313mg
(31%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 596
% 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.