This lighter taco casserole delivers all the flavors of tacos—seasoned beef, beans, salsa, and cheese—in a hearty baked dish that’s suitable for a Weight Watchers-friendly meal plan.
Yield
- Serves 8
Preparation Time
- Prep: 15 minutes
- Cook: 35 minutes
- Total: 50 minutes
Ingredients
Taco Filling
- 1 lb (450 g) extra-lean ground turkey or 96% lean ground beef
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 packet (1 oz / 28 g) taco seasoning, or 2 tablespoons homemade taco seasoning
- ½ cup water
- 1 can (15 oz / 425 g) black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned and drained)
- 1 cup salsa
Casserole Layers
- 6 small corn tortillas, cut into strips or bite-sized pieces
- 1 cup reduced-fat shredded cheddar or Mexican-blend cheese
Optional Toppings
- Chopped lettuce
- Diced tomatoes
- Sliced green onions
- Fresh cilantro
- Jalapeño slices
- Fat-free Greek yogurt (instead of sour cream)
- Lime wedges
Instructions
Step 1: Preheat Oven
- Preheat oven to 375°F (190°C).
- Lightly coat a 9 × 13-inch baking dish with cooking spray.
Step 2: Cook the Meat
- Heat a large skillet over medium heat.
- Add the ground turkey or lean beef and diced onion.
- Cook for 6–8 minutes, breaking up the meat as it browns.
- Drain excess fat if needed.
- Stir in garlic and cook for 30 seconds.
Step 3: Season the Filling
- Add taco seasoning and water.
- Stir well.
- Simmer for 2–3 minutes until slightly thickened.
Step 4: Add Beans and Salsa
- Stir in:
- Black beans
- Corn
- Salsa
- Cook for 2 minutes to combine flavors.
- Remove from heat.
Step 5: Assemble the Casserole
- Spread half of the tortilla pieces in the baking dish.
- Spoon half of the meat mixture over the tortillas.
- Sprinkle with ½ cup cheese.
- Repeat the layers:
- Remaining tortillas
- Remaining meat mixture
- Remaining cheese
Step 6: Bake
- Cover loosely with foil.
- Bake for 20 minutes.
- Remove foil.
- Bake an additional 5–10 minutes, until the cheese is melted and bubbly.
Step 7: Rest and Serve
- Let the casserole rest for 5–10 minutes.
- Cut into 8 portions.
- Add desired toppings before serving.
Homemade Taco Seasoning (Optional)
Mix together:
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon oregano
- ¼ teaspoon black pepper
- ½ teaspoon salt
Use 2 tablespoons in place of one packet.
Weight Watchers-Friendly Tips
- Use extra-lean turkey or 96% lean beef.
- Choose reduced-fat cheese.
- Load up on zero-point vegetables like lettuce, tomatoes, onions, and cilantro.
- Use fat-free Greek yogurt instead of sour cream.
- Add extra beans and vegetables for more volume and fiber.
Storage
Refrigerator
Store covered for up to 4 days.
Freezer
Freeze in individual portions for up to 3 months.
Reheating
- Microwave: 2–3 minutes per serving.
- Oven: 350°F (175°C) for 15 minutes.
Approximate Nutrition (Per Serving)
- Calories: 240–280
- Protein: 22–25 g
- Carbohydrates: 18–22 g
- Fat: 8–10 g
- Fiber: 5–7 g
