Low Sodium Taco Casserole
Satisfy your craving for a Tex-Mex favorite while keeping things heart-healthy with this flavorful Low Sodium Taco Casserole. Packed with nutritious ingredients like lean ground turkey, no-salt-added tomatoes, black beans, corn, and hearty brown rice or quinoa, this recipe is a wholesome twist on traditional taco casseroles. Seasoned with low-sodium taco seasoning and topped with a touch of reduced-fat cheddar cheese, this one-dish wonder delivers bold flavors without excess salt. Easy to prepare in under an hour, it's perfect for family dinners or meal prep, serving up to six satisfying portions. Garnish with cilantro and green onions for a fresh finish and enjoy a guilt-free feast that doesn't compromise on taste!
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Recipe Information
Ingredients
- 1 pound ground turkey or lean ground beef (low sodium)
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 medium bell pepper, diced
- 2 cloves garlic, minced
- 1 can (14.5 ounces) no-salt-added diced tomatoes, drained
- 1 can (15 ounces) no-salt-added black beans, rinsed and drained
- 1 cup frozen corn (no salt added), thawed
- 2 cups cooked brown rice or quinoa
- 2 tablespoons low-sodium taco seasoning
- 1 cup shredded reduced-fat cheddar cheese (optional)
- 2 tablespoons fresh cilantro, chopped (optional, for garnish)
- 2 tablespoons sliced green onions (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish or casserole dish with olive oil or nonstick spray.
Heat olive oil in a large skillet over medium heat. Add the diced onion and bell pepper, cooking for 4-5 minutes until softened.
Add the garlic and cook for an additional 1 minute until fragrant.
Add the ground turkey or lean ground beef to the skillet, breaking it up with a wooden spoon. Cook until browned and fully cooked through, about 6-8 minutes. Drain any excess fat, if necessary.
Stir in the no-salt-added diced tomatoes, black beans, corn, and low-sodium taco seasoning. Let the mixture simmer for 2-3 minutes to allow the flavors to meld together.
In a large mixing bowl, combine the skillet mixture with the cooked brown rice or quinoa, stirring until everything is evenly mixed.
Transfer the mixture to the prepared baking dish, spreading it out into an even layer.
Sprinkle the shredded reduced-fat cheddar cheese (if using) evenly over the top of the casserole.
Bake in the preheated oven for 20 minutes, or until the cheese is melted and bubbling.
Remove from the oven and let the casserole cool for 5 minutes. Garnish with fresh cilantro and green onions, if desired, before serving.
Nutrition Facts
Calories |
2334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 83.6 g | 107% | |
| Saturated Fat | 26.9 g | 134% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 423 mg | 141% | |
| Sodium | 1129 mg | 49% | |
| Total Carbohydrate | 246.9 g | 90% | |
| Dietary Fiber | 49.5 g | 177% | |
| Total Sugars | 38.7 g | ||
| Protein | 168.0 g | 336% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1226 mg | 94% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 4179 mg | 89% | |
*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.
