Skinny Black Bean & Beef Taco Casserole Recipe (High Protein, High Fiber) by 30Seconds Food
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Is there anything better than a warm casserole baking in the oven? "I’m one of those people who absolutely adores a bubbly, warm, cheesy casserole baking in the oven on a cold day. This 'riced' cauliflower taco casserole is a TOTAL family pleaser!" says Rachel Maser, mom of four and founder/creator of the clean eating blog Clean Food Crush®.
If you're trying to eat healthier, add this easy cauliflower rice taco casserole recipe to your recipe box. Instead of rice and tortilla chips like in some taco casseroles, this one uses cauliflower and black beans. So healthy and delicious, and gluten-free!
To make this skinny, high-protein, high-fiber casserole recipe you will need fresh cauliflower, ground cumin, salt, black pepper, olive oil, fresh limes, lean ground beef, smoked paprika, garlic powder, onion powder, chili powder, a can of crushed tomatoes, a can of black beans and cheddar cheese. Serve this skinny taco casserole with a side salad.
Check out the health benefits of fiber and the health benefits of protein.
Cuisine: American / Mexican / Tex-Mex
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 6
Ingredients
Cauliflower Rice
- 1 medium/large head cauliflower, riced
- 1 teaspoon ground cumin
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- 1 tablespoon olive oil or avocado oil
- juice of 2 fresh limes
Taco Beef
- 2 teaspoons olive oil or avocado oil
- 1 pound ground lean beef
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon chili powder
- 1/2 teaspoon sea salt
- 1/4 cup water or beef bone broth
- 15 ounces (1 can) black beans, drained and rinsed
- 10 ounces (1 jar) crushed tomatoes with juice
For Layering
- 1 cup grated cheddar cheese
Garnish
- fresh chopped cilantro, diced avocado, and/or chopped green onions
Here's how to make it:
- Place the cauliflower florets into a food processor and pulse a few times until it resemble rice grains. (Don't over process or you'll just have mush.) Transfer to a large bowl and stir in the ground cumin, lime juice, 1 tablespoon oil, sea salt and pepper. Toss cauliflower rice until well coated with the oil and spices. Transfer the seasoned riced cauliflower into an oiled 13x9-inch baking pan. (You could use frozen cauliflower rice for this recipe.)
- To make the beef, heat oil in a large skillet over medium-high heat. Add ground beef and cook breaking it apart with a wooden spoon, for about 8 minutes. Drain excess grease. Add in all the spices and water. Cook while stirring until mixture starts to bubble.
- Add in the black beans and crushed tomatoes and stir well to combine.
- Top your cauliflower rice evenly with half of the ground beef mixture.
- Sprinkle with a thin layer of shredded cheddar cheese, then repeat with meat and finish with cheese. (Monterey Jack, pepper-jack, colby or your favorite Mexican blend could be used instead of cheddar cheese.)
- Cover and bake in a preheated 375-degree F oven for 35 to 40 minutes, or until rice is tender and casserole is bubbly. Garnish and serve warm with chopped cilantro, avocado, and/or chopped green onions. Store any leftovers in an airtight container in the fridge and reheat in the microwave.
Recipe and photo courtesy of Clean Food Crush®.
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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