Mexican Skillet Casserole

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

Suggestions


If you’re looking for a quick and delicious way to spice up your meal routine, look no further than this Mexican Skillet Casserole! Packed with bold flavors and hearty ingredients, this gluten-free dish is perfect for serving the whole family or impressing guests at your next gathering. In just 23 minutes, you'll be able to prepare a satisfying meal that combines the comforting textures of ground beef, black beans, and tender rice, all topped off with a melty layer of reduced-fat sharp cheddar cheese.

This recipe is not only a feast for the taste buds but also a healthy option, with each serving clocking in at about 270 calories. With a balance of protein, healthy fats, and carbohydrates, you can enjoy this dish guilt-free whether it serves as a main course or a flavorful side. The spicy kick from the diced tomatoes with jalapeños, accentuated by fragrant garlic and savory spices, makes each bite an exciting experience.

What’s more, the simplicity of cooking everything in one skillet means less time spent on cleanup and more time savoring your culinary creation. Whether you’re swapping your regular lunch routine or preparing a fun family dinner, this Mexican Skillet Casserole is sure to become a go-to recipe that delights everyone at the table. Don’t miss out on the deliciousness—give it a try today!

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