Are you looking for a delicious and easy-to-make dinner option? Look no further than this 1 cup Mexican casserole made with ground beef, beans, tomato sauce, cheese, taco seasonings, and corn chips! And with only 308 calories per serving, it's a guilt-free meal option.

In addition to being low calorie, this casserole also provides a good amount of protein and fiber thanks to the ground beef and beans.

In this article, we'll provide you with everything you need to know to make this casserole, as well as some helpful tips and suggestions to take it to the next level!

Ingredients

To make this casserole, you'll need the following ingredients:

• 1 pound lean ground beef
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (8 ounces) tomato sauce
• 1 cup shredded Mexican blend cheese
• 2 teaspoons taco seasoning
• 1 cup crushed corn chips

You can also add in other ingredients like diced tomatoes, jalapeno peppers, or green onions to customize the recipe to your liking.

Preparation

To make the casserole, follow these steps:

1. Preheat your oven to 375°F.
2. Brown the ground beef in a large skillet over medium-high heat. Drain any excess fat.
3. Add the black beans, tomato sauce, and taco seasoning to the skillet with the ground beef. Stir to combine.
4. In a separate bowl, mix together the cheese and crushed corn chips.
5. Spread half of the beef mixture into an 8-inch square baking dish. Top with half of the cheese and corn chip mixture. Repeat with the remaining beef mixture and cheese and corn chip mixture.
6. Bake for 20-25 minutes, or until the cheese is melted and bubbly.

Allow the casserole to cool for a few minutes before serving. Enjoy!

Nutritional Information

Each serving of this casserole (1 cup) contains approximately:

• calories: 308
• Protein: 22g
• Carbohydrates: 23g
• Fiber: 6g
• Fat: 14g

Note that these values may vary slightly depending on the specific brands of ingredients used.

Variations

This casserole can be customized in a number of ways. Here are some ideas to get you started:

• Swap out the ground beef for ground turkey or chicken to reduce the fat content.
• Use a different type of beans, such as kidney beans or pinto beans.
• Add in more vegetables, such as diced tomatoes, bell peppers, or zucchini.
• Top with avocado, sour cream, or salsa before serving.

Don't be afraid to experiment and find your own favorite version of this casserole!

Serving Suggestions

This casserole makes a great standalone meal, but it can also be paired with some additional sides to round out the meal.

• Serve with a side salad or steamed veggies to add more fiber and nutrients to the meal.
• Pair with some rice or quinoa to make it a more filling meal.
• Add a side of tortilla chips and guacamole for some extra crunch.

No matter how you choose to serve it, this casserole is sure to be a crowd-pleaser!

Leftover Ideas

If you have leftovers of this casserole, don't let them go to waste! Here are some ideas for how to use them up:

• Reheat the casserole and serve it again as is.
• Make a breakfast hash by reheating the casserole in a skillet with some diced potatoes and scrambled eggs.
• Use the casserole as a filling for tacos, burritos, or quesadillas.

Get creative and find new ways to enjoy this delicious casserole!

Storage Tips

If you need to store any leftovers of this casserole, make sure to store them properly to prevent foodborne illness or spoilage.

• Store leftover casserole in an airtight container in the refrigerator for up to 3-4 days.
• To freeze, wrap the casserole tightly in plastic wrap and then foil. Store in the freezer for up to 2-3 months.
• To reheat, thaw the casserole in the refrigerator overnight and then reheat in the oven or microwave until heated through.

Enjoy your leftovers safely and deliciously!

Health Benefits

This casserole has a number of health benefits thanks to the ingredients it includes.

• Ground beef is a good source of protein, as well as important nutrients like iron and zinc.
• Black beans are high in fiber and protein, making them a great addition to any meal.
• Tomato sauce provides a good source of vitamins A and C, as well as lycopene, an antioxidant that may help reduce the risk of certain types of cancer.
• Corn chips may not be the most nutritious ingredient in the recipe, but they do add some satisfying crunch and texture!

Overall, this casserole is a balanced and nutritious meal option.

Mexican Cuisine

This casserole is a great example of Mexican cuisine, which is known for its bold flavors and varied use of ingredients.

• Mexican cuisine often incorporates spices like cumin, chili powder, and paprika to add depth and complexity to dishes.
• Beans, corn, and tomatoes are common ingredients in Mexican cuisine, thanks to their availability and versatility.
• Corn tortillas and corn chips are a staple in many Mexican dishes, like tacos and nachos.
• Cheese is also a common ingredient in Mexican cuisine, whether shredded, crumbled, or melted.

By making this casserole, you're not only enjoying a delicious meal, but also experiencing the rich culinary traditions of Mexico.

Cooking Tips

Here are some helpful tips to keep in mind when making this casserole:

• Use lean ground beef to keep the fat content lower.
• Make sure to drain any excess fat from the beef after browning.
• Use a non-stick skillet to prevent sticking and burning.
• Feel free to add in additional spices or seasonings to customize the recipe to your liking.

With these tips in mind, you'll be sure to make a perfectly delicious casserole every time!