The Mexican casserole is a protein-rich meal thanks to the beef, which helps build muscles and boost energy. The beans are an excellent source of fiber, improving digestion and promoting heart health. The tomatoes in the recipe provide vitamin C, which strengthens immunity, while the cheese adds essential calcium for strong bones and teeth. However, its high content of saturated fat and sodium may not be suitable for individuals with high blood pressure or heart issues. The recipe can be made healthier by using low-fat cheese, reducing the amount of tortilla, or substituting beef with chicken.

Mexican Casserole – A Tasty and Easy-to-Make Dish with Authentic Mexican Flavor

Ingredients:

• 1 lb (about 450g) lean ground beef
• 1 can ranch-style beans
• 1 bag (10-12 oz) tortilla chips, crushed (not the whole bag was used)
• 1 can Rotel tomatoes
• 1 small onion, chopped
• 2 cups shredded cheddar cheese (divided)
• 1 packet taco seasoning
• 1 can cream of chicken soup
• 1/2 cup water
• Sour cream and salsa for serving

Ingredient Substitutes

If you’re looking for healthier, vegetarian, or diet-friendly alternatives, here are some suggestions:

• Tortilla alternative: Use whole wheat tortillas for added fiber.
• Meat substitute: Try ground chicken, turkey, or chopped mushrooms for a vegetarian version.
• Cheese substitute: Replace cheddar cheese with low-fat cheese or plant-based cheese for a dairy-free option.
• Homemade seasoning: Instead of store-bought taco seasoning, mix cumin, chili powder, paprika, and garlic powder for a natural, healthier flavor.

Recipe Variations for Different Diets

• For vegetarians: Substitute the meat with black beans or chopped mushrooms, and add more vegetables like zucchini and bell peppers.
• For keto diet followers: Replace the tortillas with lettuce leaves or layers of sliced zucchini.
• For gluten-free diets: Use gluten-free corn tortillas instead of wheat tortillas.

Preparation Method:

Preheating the Oven

Turn on the oven and set it to 163°C (325°F). Let it preheat while preparing the other ingredients.

Cooking the Ground Beef

1. Place a large skillet over medium-high heat.
2. Add the ground beef to the skillet and cook for 5-7 minutes, stirring constantly, until it turns brown.
3. Once fully cooked, drain the excess fat using a strainer or a paper towel to absorb any remaining grease.

Adding Other Ingredients

1. After draining the beef, add the beans, canned tomatoes, chopped onion, taco seasoning, cream of chicken soup, and water to the skillet.
2. Stir well and let the mixture simmer over medium-low heat for 5-10 minutes until the flavors blend together.

Layering the Casserole

1. Grease a 9×13-inch casserole dish with a little oil or butter to prevent sticking.
2. Spread a layer of crushed tortilla chips at the bottom, ensuring it covers the base completely.
3. Add a layer of the beef and bean mixture over the tortillas, then sprinkle half of the shredded cheese on top.
4. Repeat the process with another layer of tortilla chips, followed by the beef mixture, and then top with the remaining cheese.

Baking in the Oven

1. Cover the casserole dish with aluminum foil to ensure even cooking and prevent the cheese from burning.
2. Place the dish on the middle rack of the preheated oven and bake for 20-30 minutes until the casserole is heated through and the cheese is fully melted.

Serving

1. Once the casserole is ready, remove it from the oven and let it rest for 5-10 minutes to make cutting and serving easier.
2. Serve with sour cream and spicy salsa as desired, and enjoy its delicious taste! 😋

Tips for a Perfect Casserole

• For a Crispier Casserole: Bake the tortillas slightly before layering them in the dish to keep them crispy and prevent them from becoming soggy after adding the sauce.
• Storage: Store in an airtight container in the refrigerator for 3-4 days, or freeze for up to 3 months.
• Reheating: Reheat in the oven at 180°C (350°F) for 15-20 minutes, or in the microwave on medium heat for 2-3 minutes.

Mexican Casserole FAQs

1. What is the difference between Mexican casserole and lasagna?
Lasagna is made with layers of pasta, tomato sauce, and meat, while Mexican casserole uses tortillas, cheese, and Mexican seasonings, giving it a completely different flavor.

2. How can I store Mexican casserole?
Store it in the refrigerator for 3-4 days in an airtight container, or freeze it for up to 3 months to preserve its flavor.

3. How do I reheat the casserole?
Reheat in the oven at 180°C (350°F) for 15-20 minutes, or in the microwave on medium heat for 2-3 minutes until fully heated.

4. Can I substitute ground beef with another protein?
Yes, you can use ground chicken, turkey, or even chopped mushrooms for a vegetarian or lower-fat option.

5. Can I make Mexican casserole without an oven?
Yes, you can prepare it on the stovetop using a deep skillet with a good cover until the cheese melts and all the flavors are absorbed.

Nutritional Values & Benefits of Mexican Casserole Ingredients

1 lb Lean Ground Beef

• Calories: 600
• Protein: 48g
• Fat: 40g
• Iron: 4mg (22% of daily requirement)
• Benefit: A rich source of protein for muscle building and iron for red blood cell production.

1 Can Ranch-Style Beans

• Calories: 250
• Carbohydrates: 45g
• Fiber: 10g (40% of daily requirement)
• Benefit: Supports heart and digestive health due to its high fiber content.

1 Can Rotel Tomatoes

• Calories: 25
• Vitamin C: 15mg (25% of daily requirement)
• Lycopene: High content (a powerful antioxidant beneficial for heart health)
• Benefit: Boosts immunity and helps reduce inflammation.

2 Cups Shredded Cheddar Cheese

• Calories: 800
• Calcium: 600mg (60% of daily requirement)
• Protein: 48g
• Benefit: Maintains strong bones and teeth due to its high calcium content.

1 Packet Taco Seasoning

• Sodium: 800mg (35% of daily requirement)
• Benefit: Adds a distinctive flavor, but should be used in moderation to control sodium intake.

1 Can Cream of Chicken Soup

• Calories: 200
• Fat: 10g
• Sodium: 800mg
• Benefit: Adds a creamy texture to the dish, but a low-sodium version is recommended.

10 oz Tortilla Chips

• Calories: 1400
• Carbohydrates: 150g
• Fat: 70g
• Benefit: Provides quick energy, but should be consumed in moderation to avoid excessive calories.

Healthy Tip:

For a healthier version of Mexican casserole, use low-fat cheese, chicken instead of beef, and reduce the amount of tortillas for a more balanced and nutritious meal. 😋