Low Fat Beef and Bean Tortilla Bake
Savor the bold flavors and wholesome goodness of this Low Fat Beef and Bean Tortilla Bake—a lighter twist on a Tex-Mex favorite! This comforting casserole layers protein-packed lean ground beef, fiber-rich black beans, and zesty spices between soft whole wheat tortillas, all brought together with a hint of reduced-fat cheddar cheese. Bursting with diced tomatoes, aromatic garlic, and a touch of fresh cilantro, this dish is a perfect balance of hearty and healthy. Ready in just 45 minutes and ideal for meal prep or a family dinner, it’s a deliciously satisfying way to enjoy guilt-free comfort food without skimping on flavor. Perfect with a side of crisp greens or fresh salsa, this easy bake will soon be a household staple!
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Recipe Information
Ingredients
- 1 pound lean ground beef
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (14.5 ounces) diced tomatoes, no salt added
- 1 medium yellow onion, diced
- 2 cloves garlic cloves, minced
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup low-sodium chicken or beef broth
- 6 whole wheat tortillas
- 1 cup reduced-fat shredded cheddar cheese
- 2 tablespoons fresh cilantro, chopped
- non-stick cooking spray
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish with non-stick cooking spray and set aside.
In a large skillet over medium heat, cook the diced onion for 3-4 minutes until softened. Add the minced garlic and cook for another minute.
Add the lean ground beef to the skillet. Cook, breaking it apart with a wooden spoon, until no longer pink, about 5-7 minutes. Drain any excess grease if necessary.
Stir in the chili powder, cumin, paprika, salt, and black pepper. Mix well until the beef is evenly coated with the spices.
Add the black beans, diced tomatoes (including their juices), and chicken or beef broth to the skillet. Stir well and let the mixture simmer for 5 minutes to allow the flavors to meld.
Layer 3 whole wheat tortillas at the bottom of the prepared baking dish, overlapping as needed to cover the surface.
Spoon half of the beef and bean mixture over the tortillas, spreading it out evenly. Top with 1/2 cup of the shredded cheese.
Repeat the layering process with the remaining tortillas, beef and bean mixture, and another 1/2 cup of shredded cheese.
Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. Then, uncover and bake for an additional 5-10 minutes, or until the cheese is melted and bubbly.
Remove the dish from the oven and let it rest for 5 minutes before slicing.
Garnish with freshly chopped cilantro before serving. Enjoy this flavorful and wholesome meal with a side of mixed greens or your favorite salsa!
Nutrition Facts
Calories |
406 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 695 mg | 30% | |
| Total Carbohydrate | 42.8 g | 16% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 4.2 g | ||
| Protein | 30.5 g | 61% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 211 mg | 16% | |
| Iron | 5.1 mg | 29% | |
| Potassium | 496 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
