Healthy Version Of Mexican Casserole

sumitaThomas's picture

Jun. 12, 2013

This is a tasty all in one meal that can be made in no time. The varied ingredients add a lovely burst of flavors making it a great dish to serve your guests.


Lean ground beef (7% fat) 1 Pound
Onion 1/2 Cup (8 tbs) , sliced
Low sodium canned tomato 14 1/2 Ounce , chopped finely
Fresh jalapeno pepper 1/4 Cup (4 tbs) , chopped
Fresh corn kernels 15 1/4 Ounce
Cooked black beans 15 Ounce , boiled and drained
Taco seasoning mix 1 1/4 Ounce
Low fat tortilla wrap 8 Small
Low fat sour cream 3/4 Cup (12 tbs)
Low fat mexican style cheese 3/4 Cup (12 tbs)
Non stick cooking spray 2 Dash



1. Preheat oven to 350 F.

2. Spray a 2 quart baking dish with non-stick cooking spray, set aside.


3. In a large hot skillet, brown ground beef and onion till no liquid remains.

4. Add jalapeno, diced tomatoes, corn, boiled black beans and taco seasoning mix and simmer for about 5 minutes.

5. At the bottom of the prepared baking dish, place 4 wheat tortillas.

6. Spread half of the beef mixture over the tortillas.

7. Evenly spread sour cream over the beef mixture.

8. Place remaining 4 tortillas on top. Spread on the remaining beef mixture and cover with foil.

9. Bake at 350 F for about 25 minutes.

10.Sprinkle cheese and allow to sit for few minutes until the cheese melts.


11. Serve hot with your favorite toppings such as lettuce, salsa, black olives, etc.

Recipe Summary

Difficulty Level: Medium
Cook Time: 35 Minutes
Ready In: 35 Minutes
Servings: 8

Nutrition Facts

Serving size

Calories 511Calories from Fat 91

 % Daily Value*

Total Fat 10 g15.4%

Saturated Fat 4 g20%

Trans Fat 0 g


Sodium 544 mg22.67%

Total Carbohydrates 77 g25.7%

Dietary Fiber 16 g64%

Sugars 3 g

Protein 28 g56%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet