Mexican Skillet Casserole

Gluten Free
Health score
11%
Mexican Skillet Casserole
23 min.
8
270kcal

Suggestions


Are you ready to spice up your meal routine with a delicious and satisfying dish? Look no further than this Mexican Skillet Casserole! Perfectly gluten-free and ready in just 23 minutes, this recipe is a fantastic option for busy weeknights or casual gatherings with friends and family. With a delightful combination of flavors and textures, it serves up to 8 people, making it an ideal choice for both side dishes and main courses.

This hearty casserole features a medley of black beans, zesty diced tomatoes with jalapeños, and savory ground beef, all brought together with aromatic spices like chili powder and cumin. The addition of fluffy long-grain white rice makes it a filling meal, while the melted sharp cheddar cheese on top adds a creamy finish that will have everyone coming back for seconds.

Not only is this dish packed with flavor, but it also boasts a balanced caloric breakdown, with 27.48% of its calories coming from protein, 32.47% from fat, and 40.05% from carbohydrates. Whether you're looking for a quick lunch, a satisfying side dish, or a main course that will impress your guests, this Mexican Skillet Casserole is sure to become a favorite in your kitchen. Get ready to enjoy a fiesta of flavors in every bite!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced with jalapeños canned
  • teaspoons canola oil 
  • tablespoons chili powder 
  • 1.8 cups rice long-grain white hot cooked
  •  garlic cloves minced
  • teaspoon ground cumin 
  • pound ground round 
  • 0.8 teaspoon kosher salt 
  • 1.8 cups onion chopped
  • 0.5 cup sharp cheddar cheese shredded reduced-fat

Equipment

  • frying pan

Directions

  1. Heat a large skillet over medium-high heat.
  2. Add oil; swirl to coat.
  3. Add onion and garlic; saut 3 minutes or until tender.
  4. Add beef; cook 4 minutes or until browned, stirring to crumble.
  5. Drain, and return to pan. Stir in chili powder, cumin, and salt.
  6. Add rice, tomatoes, and beans; cook over medium heat 2 minutes or until thoroughly heated, stirring occasionally.
  7. Sprinkle with cheese; cover and remove from heat.
  8. Let stand 1 minute or until cheese melts.

Nutrition Facts

Calories270kcal
Protein27.48%
Fat32.47%
Carbs40.05%

Properties

Glycemic Index
29.5
Glycemic Load
12.43
Inflammation Score
-7
Nutrition Score
15.604347817276%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.75mg
Kaempferol
0.23mg
Myricetin
0.03mg
Quercetin
7.13mg

Nutrients percent of daily need

Calories:270kcal
13.5%
Fat:9.85g
15.15%
Saturated Fat:3.89g
24.29%
Carbohydrates:27.33g
9.11%
Net Carbohydrates:21.2g
7.71%
Sugar:3.95g
4.39%
Cholesterol:43.92mg
14.64%
Sodium:608.79mg
26.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.76g
37.51%
Manganese:0.5mg
25.03%
Zinc:3.75mg
24.97%
Fiber:6.13g
24.52%
Phosphorus:245.08mg
24.51%
Vitamin B6:0.46mg
22.81%
Selenium:15.81µg
22.59%
Vitamin B12:1.33µg
22.13%
Vitamin B3:4.27mg
21.35%
Iron:3.64mg
20.23%
Potassium:614.44mg
17.56%
Vitamin A:780.38IU
15.61%
Copper:0.3mg
15.18%
Vitamin B2:0.25mg
14.43%
Magnesium:54.05mg
13.51%
Folate:52.31µg
13.08%
Vitamin E:1.84mg
12.3%
Calcium:116.09mg
11.61%
Vitamin B1:0.17mg
11.43%
Vitamin C:9.25mg
11.22%
Vitamin B5:0.81mg
8.12%
Vitamin K:6.35µg
6.05%
Source:My Recipes