Low-Fat Ground Chicken Mexican Taco Bake
This delicious Ground Chicken Mexican Taco Bake is a perfect weeknight meal that combines the flavors of a classic taco with the ease of a casserole. Featuring savory ground chicken, vibrant bell peppers, and sweet onions layered between whole wheat tortillas, this dish is both healthy and satisfying. Topped with a generous amount of gooey cheese and zesty salsa, it’s easy to customize with your favorite ingredients. Enjoy it hot from the oven, and discover how simple and enjoyable healthy cooking can be!
4-8
Servings
300
Calories
10
Ingredients
Ingredients
Whole wheat tortillas
3-6 (whole)
Shredded cheese (your choice)
1/2-3/4 cup (shredded)
Red bell pepper
1 big (diced)
Sweet onion
1/2-1 cup (diced)
Refried beans
1 (16 ounce) can or 2 cups
Salsa
1 (8 ounce) jar (chunky is best)
Lawry's Seasoned Salt
to taste
Garlic or garlic powder
to taste
Nonstick cooking spray
as needed
Mexicorn or kernel corn (optional)
1 (16 ounce) can
Instructions
1
Preheat your oven to 375°F (190°C).
2
In a large skillet, brown the ground chicken over medium heat until no longer pink, breaking it apart with a wooden spoon.
3
Add garlic or garlic powder and Lawry's seasoned salt to the browned meat. For extra flavor, consider adding a taco or burrito seasoning packet.
4
Once the chicken is almost fully cooked, stir in the salsa and refried beans, cooking until heated through. If desired, you can add the corn at this stage as well.
5
You have the option to add diced onions and bell peppers now or reserve them for layering later.
6
Spray a casserole dish with nonstick cooking spray to prevent sticking.
7
Place the first whole wheat tortilla on the bottom of the dish, and sprinkle a layer of shredded cheese on top.
8
Spread a layer of the ground chicken mixture over the cheese.
9
If you held back the onions and bell peppers, sprinkle some on top of the meat layer.
10
Repeat the layers with another tortilla, cheese, meat mixture, and optional vegetables, until the casserole is filled.
11
Finish with a final layer of cheese on top.
12
Cover the dish with aluminum foil and bake in the preheated oven for approximately 35 minutes, until heated through and cheese is melted. For a crispy top, remove the foil during the last 10 minutes of baking.
13
Let the casserole cool for a few minutes before slicing and serving.
Nutrition Information
7.5g
Fat
35g
Carbs
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Low-Fat Ground Chicken Mexican Taco Bake?
It is a healthy weeknight casserole that combines the flavors of a classic taco with ground chicken, bell peppers, onions, and whole wheat tortillas.
How many calories are in a serving of this taco bake?
Each serving contains approximately 300 calories.
What is the fat content per serving?
This recipe is low in fat, containing about 7.5g per serving.
How much protein does this dish provide?
The dish provides 20g of protein per serving.
What oven temperature is required for baking?
Preheat your oven to 375°F (190°C) before baking.
How many servings does this recipe yield?
This recipe makes between 4 and 8 servings.
What type of tortillas should be used for a healthier version?
The recipe recommends using 3 to 6 whole wheat tortillas.
Can I add corn to the recipe?
Yes, you can optionally add one 16-ounce can of Mexicorn or kernel corn.
How do I prevent the casserole from sticking to the dish?
Spray the casserole dish with nonstick cooking spray before assembling the layers.
What kind of salsa is recommended?
An 8-ounce jar of chunky salsa is recommended for the best texture and flavor.
How long should the taco bake stay in the oven?
It should be baked for approximately 35 minutes until heated through and the cheese is melted.
How do I get a crispy cheese topping?
Remove the aluminum foil during the last 10 minutes of baking to help the cheese and top layer become crispy.
What seasonings are used for the ground chicken?
The chicken is seasoned with Lawry's seasoned salt, garlic or garlic powder, and optionally a taco or burrito seasoning packet.
Should the ground chicken be cooked before layering?
Yes, brown the ground chicken in a skillet over medium heat until it is no longer pink before adding it to the casserole.
What type of beans are used in this bake?
The recipe calls for one 16-ounce can (or 2 cups) of refried beans.
How much cheese is needed for the recipe?
You will need 1/2 to 3/4 cup of your choice of shredded cheese.
When should I add the diced onions and bell peppers?
You can either stir them into the chicken mixture or reserve them to sprinkle on top of the meat layers during assembly.
What are the carbohydrate counts for this meal?
There are approximately 35g of carbohydrates per serving.
Is it necessary to let the casserole cool after baking?
Yes, let the casserole cool for a few minutes before slicing to allow it to set for easier serving.
What vegetables are included in the recipe?
The recipe includes one large red bell pepper and a half to one cup of sweet onion.
How do I assemble the layers?
Start with a tortilla, add cheese, spread the meat mixture, then add vegetables. Repeat until the dish is filled, finishing with cheese.
Is this recipe considered an easy meal?
Yes, it is tagged as an easy recipe and a one-dish meal perfect for weeknight cooking.
Can I use garlic powder instead of fresh garlic?
Yes, the recipe allows for either fresh garlic or garlic powder based on your preference.
What is the recommended size for the bell pepper?
The recipe suggests using one big red bell pepper, diced.
Are there specific tags for this recipe?
Key tags include ground chicken, taco bake, low fat, casserole, and healthy dinner.
Can I use ground turkey instead of chicken?
While the recipe specifies ground chicken, ground turkey is a common healthy substitute that works well in taco bakes.
Is there fiber information available?
The specific fiber count is not provided in this nutritional summary, but whole wheat tortillas and beans are good sources of fiber.
How should I break apart the meat while cooking?
Use a wooden spoon to break the meat into small crumbles as it browns in the skillet.
Does the recipe contain sugar?
The provided data does not list a specific sugar amount, though most ingredients are savory.
Is the salsa cooked with the meat or added later?
The salsa is stirred into the skillet with the cooked chicken and refried beans before layering the casserole.