The Lighter Wet Burrito Casserole is a delicious and satisfying dish that draws inspiration from traditional Mexican flavors. It combines the elements of a burrito with a casserole, resulting in a flavorful and comforting meal. This dish is particularly suited for those who appreciate rich and flavorful cuisine, which aligns well with your profile as a recipes collector with a preference for a rich white style.
Recipe: Lighter Wet Burrito Casserole
History:
The history of the wet burrito casserole is rooted in the fusion of Mexican and American cuisines. Burritos, a traditional Mexican dish, were adapted and transformed into various forms by different cultures. The casserole version likely emerged as a way to make burritos in a more convenient and shareable format, suitable for gatherings and family dinners.
Ingredients:
- 1 lb lean ground turkey or chicken
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh, frozen, or canned)
- 1 cup cooked brown rice
- 1 can (10 oz) enchilada sauce
- 1 cup low-fat shredded cheese (cheddar, Monterey Jack, or a blend)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- Cooking spray
Recipe Instructions:
- Preheat the oven to 375°F (190°C).
- In a large skillet, heat a bit of cooking spray over medium heat. Add the chopped onion, minced garlic, and diced bell pepper. Sauté until the vegetables are tender.
- Add the ground turkey or chicken to the skillet and cook until browned and cooked through. Break it up into smaller pieces as it cooks.
- Stir in the ground cumin, chili powder, salt, and pepper. Mix well to incorporate the spices.
- Add the black beans and corn to the skillet, stirring to combine.
- Pour in the enchilada sauce and cooked brown rice. Mix everything together until well coated in the sauce.
- In a baking dish, spread half of the mixture evenly across the bottom.
- Sprinkle a layer of shredded cheese over the mixture.
- Add the remaining mixture on top of the cheese layer.
- Top with another layer of shredded cheese.
- Cover the baking dish with aluminum foil and bake in the preheated oven for about 20-25 minutes, until the cheese is melted and the casserole is heated through.
- Optionally, you can remove the foil during the last few minutes of baking to allow the cheese to become golden and bubbly.
- Once done, remove from the oven and let it cool slightly before serving.
Steps to Prepare:
- Sauté onions, garlic, and bell pepper.
- Cook ground turkey or chicken, adding spices.
- Mix in black beans, corn, enchilada sauce, and rice.
- Layer half of the mixture in a baking dish, top with cheese.
- Add the remaining mixture and another layer of cheese.
- Bake in the oven until heated through and cheese is melted and bubbly.
Preparation Time:
- Preparation: 20 minutes
- Cooking Time: 25 minutes
- Total Time: Approximately 45 minutes
The Lighter Wet Burrito Casserole offers a delightful blend of flavors and textures, making it a great addition to your rich white style recipe collection. Enjoy sharing this delicious dish with family and friends during gatherings or simply for a cozy dinner at home.
Certainly! Here are the nutrition facts and health information for the Lighter Wet Burrito Casserole:
Nutrition Facts (per serving, based on typical serving size):
- Calories: Approximately 320
- Total Fat: 10g
- Saturated Fat: 4g
- Trans Fat: 0g
- Cholesterol: 45mg
- Sodium: 600mg
- Total Carbohydrates: 35g
- Dietary Fiber: 6g
- Sugars: 4g
- Protein: 24g
Health Information:
- Lean Protein: The use of lean ground turkey or chicken provides a good source of protein without excessive saturated fat.
- Fiber-Rich: This casserole is high in dietary fiber due to the inclusion of black beans, corn, and brown rice. Fiber promotes digestion and helps maintain steady blood sugar levels.
- Complex Carbohydrates: Brown rice is a complex carbohydrate that provides sustained energy and is rich in vitamins and minerals.
- Moderate Fat: The casserole contains a moderate amount of healthy fats from cheese and lean meat.
- Enchilada Sauce: While enchilada sauce adds flavor, it may contain sodium and added sugars. Opt for low-sodium or homemade versions if possible.
- Vitamins and Minerals: The dish contains various essential vitamins and minerals, including vitamin A, vitamin C, calcium, and iron.
- Portion Control: Pay attention to portion sizes to manage calorie intake, as larger portions can increase calorie consumption.
- Customization: You can customize the recipe by using whole wheat tortillas or incorporating more vegetables for added nutrients.
Remember that nutritional values can vary based on portion size and specific ingredients used. This Lighter Wet Burrito Casserole can be enjoyed as part of a balanced diet, providing a good balance of protein, fiber, and carbohydrates.
