Hearty Mexican Beef & Bean Casserole
This Hearty Mexican Beef & Bean Casserole is a delicious twist on classic comfort food, designed to be both satisfying and nutritious. Perfect for busy weeknights, this dish combines lean ground beef, colorful vegetables, and flavorful spices for a filling meal that celebrates Mexican flavors. Packed with fiber, low in fat, and easy to prepare, this casserole can be made ahead of time and frozen for an effortless dinner option. Whether served on its own or with a side salad, this dish is sure to please the whole family. Plus, with the option to swap ground beef for a vegetarian alternative, it’s versatile enough to cater to all dietary preferences. Each generous serving delivers both comfort and nutrition without the guilt!
N/A
Servings
N/A
Calories
8
Ingredients
Ingredients
extra lean ground beef
1 lb (none)
onion
1 cup (chopped)
diced tomatoes
14 ounce can (drained)
frozen corn
1 1/2 cups (none)
black beans
540 ml can (drained and rinsed)
crushed chile
1 teaspoon (none)
fat free sour cream
1 cup (none)
low-fat cheddar cheese
1/2 cup (shredded)
Instructions
1
In a large skillet over medium heat, brown the extra lean ground beef and chopped onions until fully cooked and no longer pink, about 5-7 minutes.
2
Drain any excess fat. Add the drained diced tomatoes, frozen corn, black beans, and crushed chile to the skillet. Stir well to combine all the ingredients.
3
Lower the heat and let the mixture simmer gently for about 10 minutes, stirring occasionally to ensure even cooking.
4
Stir in the fat-free sour cream and allow the mixture to simmer for an additional 10 minutes, letting the flavors meld and the casserole thicken slightly.
5
When ready to serve, sprinkle the low-fat shredded cheddar cheese on top and allow it to melt. Serve hot and enjoy your hearty meal!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein used in the Hearty Mexican Beef & Bean Casserole?
The recipe calls for 1 lb of extra lean ground beef.
Can I make this casserole vegetarian?
Yes, you can swap the ground beef for a vegetarian alternative such as meatless crumbles to cater to dietary preferences.
What type of beans are used in this recipe?
The recipe utilizes a 540 ml can of black beans, which should be drained and rinsed.
How much onion is required for this dish?
You will need 1 cup of chopped onion.
Do I need to drain the canned tomatoes?
Yes, the 14 ounce can of diced tomatoes should be drained before being added to the skillet.
What provides the subtle heat in this casserole?
The heat comes from 1 teaspoon of crushed chile.
What type of corn is recommended for this recipe?
The recipe specifies using 1 1/2 cups of frozen corn.
How is the casserole made creamy without high fat content?
A cup of fat-free sour cream is stirred into the mixture to add a creamy texture.
What kind of cheese is used for the topping?
The dish is topped with 1/2 cup of shredded low-fat cheddar cheese.
How long does it take to brown the beef and onions?
It typically takes about 5-7 minutes over medium heat until the beef is fully cooked and no longer pink.
What is the first simmering duration for the mixture?
After adding the tomatoes, corn, beans, and chile, the mixture should simmer for about 10 minutes.
How long should the mixture simmer after adding the sour cream?
The casserole should simmer for an additional 10 minutes once the fat-free sour cream is incorporated.
Is this recipe suitable for a low-fat diet?
Yes, it is designed with low-fat ingredients like extra lean beef, fat-free sour cream, and low-fat cheese.
Is this casserole a good source of fiber?
Yes, the inclusion of black beans and corn makes this recipe high in fiber.
Can this meal be prepared in advance for freezer cooking?
Yes, it is tagged as OAMC (Once A Month Cooking) and can be frozen for an effortless future dinner.
What should I do with excess fat after browning the ground beef?
You should drain any excess fat from the skillet to keep the meal lean.
How should the cheese be added to the final dish?
Sprinkle the cheese on top when ready to serve and allow the residual heat to melt it.
Is this considered a one-dish meal?
Yes, it is categorized as a one-dish meal which simplifies both cooking and cleanup.
What side dish is suggested to accompany this casserole?
This dish can be served on its own or paired with a fresh side salad.
How many ingredients are required in total?
There are 8 main ingredients: beef, onion, tomatoes, corn, black beans, crushed chile, sour cream, and cheese.
Is this recipe appropriate for Weight Watchers followers?
Yes, it is specifically tagged as a Weight Watchers friendly recipe.
What is the preparation requirement for the black beans?
They must be drained and rinsed from their 540 ml canning liquid.
What size can of diced tomatoes is needed?
A standard 14 ounce can is required.
Should the frozen corn be thawed before cooking?
No, the instructions indicate that the corn can be added frozen directly to the skillet.
What heat setting should be used for browning the meat?
Medium heat is the recommended setting for browning the beef and onions.
Is this recipe considered a comfort food?
Yes, it is described as a nutritious twist on classic comfort food.
Can I use ground turkey instead of extra lean beef?
Yes, ground turkey is an excellent lean alternative that works well with these Mexican flavors.
Does this casserole need to be baked in the oven?
No, this particular recipe is prepared and simmered entirely in a large skillet on the stovetop.
How do I know when the beef is safe to eat?
The beef is ready when it has been fully cooked through and shows no signs of pink.
What makes this meal 'hearty'?
The combination of protein-dense beef and fiber-rich beans and corn makes it a very satisfying and filling meal.