Bean & Beef Enchilada Casserole Recipe Is High-Fiber, High-Protein & Dang Delicious by Donna John
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Who doesn't love Mexican food or a good casserole? If you love a good taco casserole, then this enchilada casserole with meat, beans, cheese and spiked with garlic-laced sour cream is sure to be put in the recipe rotation. This high-protein and high-fiber casserole is easy to make and also budget friendly.
Here is your shopping list for this bean and ground beef enchilada casserole recipe: ground beef, sour cream, flour, garlic powder, onion, chili powder, ground cumin, pinto beans (check out the health benefits of beans), chopped green chiles, enchilada sauce, tortillas and cheese. (Read about the health benefits of protein and the health benefits of fiber.)
Ground beef is cooked along with onion, chili powder, ground cumin, pinto beans (read about the health benefits of beans) and green chiles. The casserole is layered with the ground beef mixture, a garlic sour cream, enchilada sauce, corn tortillas and then topped with shredded cheddar cheese. The Mexican casserole bakes in the oven until hot and bubbly.
Variation: To cut out some calories, only use half a pound of ground beef, low-fat sour cream and low-fat cheese.
It's dinner time! Spoon the cheesy casserole onto your plate and top with chopped fresh cilantro, sliced avocado, guacamole, chopped tomatoes, chopped red onion, salsa or your favorite taco-like toppings.
Cuisine: Mexican / Tex-Mex / American
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 8
Ingredients
- 8 ounces sour cream
- 2 tablespoons flour
- 1/4 teaspoon garlic powder
- 1/2 - 1 pound ground beef
- 1 onion, chopped
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- 15 ounces (1 can) pinto beans, rinsed and drained
- 4 ounces (1 can) chopped green chiles
- 10 ounces (1 can) enchilada sauce
- 12 corn tortillas
- 1 cup shredded cheddar or Mexican blend cheese
Optional Garnishes
Here's how to make it:
- Combine the sour cream, flour and garlic powder. Set aside. (Don't dirty a bowl and mix this in the container the sour cream comes in.)
-
Brown the ground beef and onion until meat is cooked through. Drain off fat. Add the ground cumin, chili powder, pinto beans and green chiles with their liquid. Turn off heat. (You could also use ground turkey instead of ground beef.)
-
Put half of the tortillas on the bottom of a
rectangular casserole dish.
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Top with half of the meat and bean mixture.
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Dollop half of the sour cream mixture over the top. Gently smooth to cover the meat.
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Pour half of the enchilada sauce over the top.
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Repeat layers.
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Sprinkle with the shredded cheese. Cover with foil and bake in a preheated 350-degree F oven for about 30 minutes, or until bubbly and cheese has melted. Serve with optional garnishes. Store any leftovers covered in the fridge and reheat in the microwave.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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