Beef and Bean Burrito Casserole

I always like to have a few easy-to-grab meals around in the freezer, mainly for lunches. So, I have come up with a few recipes that make several servings and freeze well. This is one of those recipes – easy to make, filling, freezes well, and both John and I like it! We just made it again recently, so I have several servings in the freezer to look forward to! ­čÖé

You can also sub cooked chicken breast (12 oz) if you prefer chicken instead of beef – it’s great either way!

Beef and Bean Burrito Casserole
Source unknown
Serves 9

Ingredients:
1 pound 93% lean ground beef (or sub 12 oz cooked cubed chicken breast)
1 packet taco seasoning reduced sodium (or use my homemade recipe – 1 “pack”)
3/4 cup water
1 1/2 cups fresh or frozen corn
1 can (14 oz) diced tomatoes w/chiles (Ro-Tel – medium)
1 can (15 oz) fat free refried beans
1 can (6 oz) tomato paste
1 cup sharp cheddar cheese, freshly shredded (can sub 2 cups fat free cheddar, if desired)
4 cups brown rice, cooked
1 medium onion
spray olive oil (I use misto)

Directions:
1. Cook rice, set aside. Preheat oven to 350.

2. Dice onion and saute in large skillet with ground meat. Add water and 1 packet of taco seasoning. Simmer until sauce thickens. Add corn, Ro-tel tomatoes, tomato paste and beans.

3. Spray a 9 x 13 casserole dish with spray olive oil, and fill with veggie/bean/meat mixture. Top with 1/2 cup of cheese (or 1 cup if using ff). Cover with cooked brown rice. Sprinkle remaining cheese over top. Spray with olive oil spray.

4. Bake covered at 350┬░ until heated through, 20 min. Remove cover and continue baking until cheese is melted, 5 min.

Cut into 9 pieces.

Nutritional info (2 cups fat free cheese):
Calories: 340.8
Total Fat: 4.8 g
Saturated Fat: 1.4 g
Polyunsaturated Fat: 0.2 g
Monounsaturated Fat: 0.1 g
Cholesterol: 33.3 mg
Sodium: 792.4 mg
Potassium: 434.4 mg
Total Carbohydrate: 51.2 g
Dietary Fiber: 6.4 g
Sugars: 4.5 g
Protein: 26.1 g

Nutritional info (1 cup full-fat cheese):
Calories: 349.7
Total Fat: 8.8 g
Saturated Fat: 4.1 g
Polyunsaturated Fat: 0.2 g
Monounsaturated Fat: 0.1 g
Cholesterol: 40.0 mg
Sodium: 623.6 mg
Potassium: 434.4 mg
Total Carbohydrate: 49.8 g
Dietary Fiber: 6.4 g
Sugars: 4.5 g
Protein: 20.7 g

Nuritional info (sub 12 oz cooked chicken):
Calories: 306.6
Total Fat: 2.7 g
Saturated Fat: 0.3 g
Polyunsaturated Fat: 0.4 g
Monounsaturated Fat: 0.4 g
Cholesterol: 27.9 mg
Sodium: 781.6 mg
Potassium: 505.2 mg
Total Carbohydrate: 51.2 g
Dietary Fiber: 6.4 g
Sugars: 4.5 g
Protein: 24.0 g

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s