Mexican Casserole

Gluten Free
Health score
22%
Mexican Casserole
45 min.
6
372kcal

Suggestions

Ingredients

  • 48  baked tortilla chips 
  • 0.3 teaspoon pepper black freshly ground
  • 15 ounce pinto beans rinsed drained canned
  • teaspoon chili powder 
  • tablespoons cilantro leaves fresh minced
  •  garlic cloves minced
  • tablespoons green onions chopped
  • 0.5 teaspoon ground cumin 
  •  jalapeno minced
  • tablespoon juice of lime fresh
  • 12 ounce meatless crumbles fat-free (such as Lightlife Smart Ground)
  • ounces monterrey jack cheese shredded
  • teaspoons olive oil divided
  • 0.3 cup olives ripe sliced
  • cup onion chopped
  • cups plum tomatoes seeded chopped
  • tablespoons cup heavy whipping cream fat-free sour

Equipment

  • frying pan
  • oven
  • baking pan
  • wooden spoon

Directions

  1. Preheat oven to 37
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat.
  3. Add onion to pan; cook 4 minutes or until tender.
  4. Add garlic and jalapeo; cook 1 minute. Stir in chili powder, cumin, black pepper, and crumbles; cook 3 minutes or until thoroughly heated. Arrange half of tortilla chips in an 11 x 7inch baking dish coated with cooking spray; top evenly with crumbles mixture.
  5. Heat remaining 2 teaspoons oil in skillet over medium heat.
  6. Add beans, mashing with the back of a wooden spoon until chunky and thick; cook 2 minutes or until heated, stirring constantly. Stir in lime juice.
  7. Combine tomato and cilantro.
  8. Layer beans and tomato mixture over crumbles mixture in dish. Top with remaining tortilla chips, pressing to slightly crush.
  9. Sprinkle evenly with cheese.
  10. Bake at 375 for 13 minutes or until cheese is bubbly.
  11. Cut casserole into 6 equal pieces; top each serving with 1 teaspoon sour cream, 1 teaspoon onions, and 2 teaspoons olives.

Nutrition Facts

Calories372kcal
Protein23.1%
Fat32.47%
Carbs44.43%

Properties

Glycemic Index
50
Glycemic Load
4.93
Inflammation Score
-8
Nutrition Score
22.920434692632%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.55mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
1.34mg
Kaempferol
0.27mg
Myricetin
0.13mg
Quercetin
6.3mg

Nutrients percent of daily need

Calories:372.38kcal
18.62%
Fat:13.75g
21.15%
Saturated Fat:4.71g
29.45%
Carbohydrates:42.33g
14.11%
Net Carbohydrates:33.24g
12.09%
Sugar:5.08g
5.64%
Cholesterol:17.18mg
5.73%
Sodium:750.89mg
32.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.01g
44.02%
Vitamin B12:4.87µg
81.25%
Vitamin B1:0.84mg
56.06%
Phosphorus:375.34mg
37.53%
Vitamin B3:7.5mg
37.5%
Fiber:9.09g
36.36%
Vitamin B6:0.69mg
34.71%
Iron:5.06mg
28.08%
Calcium:241.42mg
24.14%
Vitamin C:17.58mg
21.31%
Vitamin A:1016.9IU
20.34%
Manganese:0.4mg
19.84%
Potassium:646.27mg
18.46%
Vitamin B2:0.3mg
17.49%
Magnesium:66.62mg
16.65%
Vitamin K:15.54µg
14.8%
Zinc:2.11mg
14.09%
Vitamin E:1.91mg
12.7%
Copper:0.22mg
11.21%
Folate:44.15µg
11.04%
Selenium:7.15µg
10.22%
Vitamin B5:0.26mg
2.63%
Source:My Recipes