Chili Beef Casserole

Gluten Free
Health score
33%
Chili Beef Casserole
60 min.
4
435kcal

Suggestions

Ingredients

  • 15.3 ounce kidney beans drained canned
  • 14.5 ounce canned tomatoes canned drained chopped
  • 0.5 teaspoon chili powder 
  • 6-inch corn tortillas quartered ()
  •  bell pepper green chopped
  • 0.8 pound ground beef lean
  • 0.3 cup cheddar cheese shredded reduced-fat
  • teaspoons olive oil 
  •  onions chopped
  • 0.3 cup peas green frozen
  • 0.5 teaspoon pepper flakes red
  • 0.3 cup tomato paste 
  • 11 ounce kernel corn whole drained canned

Equipment

  • frying pan
  • oven
  • casserole dish

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium casserole dish.
  2. In a skillet over medium heat, cook the ground beef until evenly brown.
  3. Drain, and set aside.
  4. Heat the olive oil in a separate skillet over medium heat, and cook the onions until tender.
  5. Mix in the green pepper and peas, and season with chili powder and red pepper flakes. Stir the cooked beef, tomatoes, and tomato paste into the mixture. Reduce heat to low, and simmer 5 minutes.
  6. Mix in the kidney beans and corn.
  7. Spoon 1/2 the skillet mixture into the prepared casserole dish, and top with 1/2 the tortilla quarters.
  8. Layer with remaining skillet mixture.
  9. Cover and bake 25 minutes in the preheated oven.
  10. Remove cover, and top with remaining tortillas and cheese. Continue baking 10 minutes, or until cheese is melted and golden brown.

Nutrition Facts

Calories435kcal
Protein29.68%
Fat19.62%
Carbs50.7%

Properties

Glycemic Index
66.71
Glycemic Load
15.15
Inflammation Score
-8
Nutrition Score
29.16260880491%

Flavonoids

Apigenin
0.01mg
Luteolin
1.41mg
Isorhamnetin
2.76mg
Kaempferol
0.38mg
Myricetin
0.02mg
Quercetin
11.82mg

Nutrients percent of daily need

Calories:435.42kcal
21.77%
Fat:9.73g
14.98%
Saturated Fat:3.08g
19.27%
Carbohydrates:56.61g
18.87%
Net Carbohydrates:44.49g
16.18%
Sugar:12.39g
13.77%
Cholesterol:54.71mg
18.24%
Sodium:806.03mg
35.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.14g
66.27%
Vitamin C:46.85mg
56.79%
Phosphorus:521.81mg
52.18%
Fiber:12.12g
48.49%
Zinc:6.38mg
42.51%
Manganese:0.84mg
42.12%
Vitamin B3:8.42mg
42.11%
Vitamin B6:0.83mg
41.45%
Potassium:1351.69mg
38.62%
Iron:6.18mg
34.32%
Vitamin B12:1.95µg
32.52%
Copper:0.6mg
30.02%
Selenium:20.96µg
29.95%
Magnesium:119.58mg
29.89%
Folate:92.08µg
23.02%
Vitamin B1:0.34mg
22.75%
Vitamin B2:0.38mg
22.18%
Vitamin E:2.94mg
19.59%
Vitamin K:18.46µg
17.58%
Vitamin A:819.43IU
16.39%
Calcium:161.09mg
16.11%
Vitamin B5:1.15mg
11.52%
Source:Allrecipes