Beef Enchilada Casserole with Rice

• 分量: 8 servings
• 調理時間: 15 minutes
• 総時間: 50 minutes

材料

700g ground beef

1 medium onion, (diced)

2 cloves garlic, (minced)

420ml can diced tomatoes

enchilada sauce - see recipe for sauce

420ml can black beans, (drained, rinsed)

420ml can corn, (drained)

1 cup cooked rice

1 tsp EACH onion powder, garlic powder, salt

1 tbsp EACH dried cumin powder, paprika, dried oregano or Mexican oregano

1/4 tsp black pepper

3/4 tsp cayenne pepper (optional, adjust to taste)

½ teaspoon red pepper flakes

1 ½ cups sharp cheddar cheese, (shredded)

⅓ cup chopped cilantro

¼ cup sliced green onions

手順

Preheat oven to 350° and spray a 3 quart casserole dish with non-stick cooking spray. Set aside.

In a large skillet or dutch oven over medium heat, cook ground beef and onions until beef is no longer pink and onions are tender.

Add minced garlic and cook for an additional 2 minutes. Drain and return to the pan.

Pour in diced tomatoes, enchilada sauce, black beans, corn, rice, and all the seasonings. Stir to combine.

Bring to a simmer, cover and cook for 10 minutes until heated through. Stir.

Spoon mixture into prepared casserole dish and top with shredded cheese.

Bake in preheated oven until cheese is hot and bubbly. Remove from the oven, and top with cilantro and green onions before serving.

栄養

• カロリー: 462 kcal
• 脂肪総量: 25 g
• 飽和脂肪: 11 g
• 不飽和脂肪: 10 g
• トランス脂肪: 1 g
• コレステロール: 82 mg
• ナトリウム: 817 mg
• 炭水化物総量: 34 g
• 食物繊維: 7 g
• 糖質総量: 7 g
• タンパク質: 26 g