Hearty Taco Casserole

This recipe courtesy of Taste of Home. For more great recipes visit their website.

Ingredients:

  • 2/3 cup uncooked brown rice
  • 1-1/3 cups plus 4 to 5 tablespoons water, divided
  • 3/4 cup all-purpose flour
  • 3/4 teaspoon baking powder
  • 1/8 teaspoon salt
  • 2 tablespoons cold butter
    FILLING:
  • 1/2 pound lean ground beef
  • 1/2 cup chopped onion
  • 1/2 cup chopped green pepper
  • 2 garlic cloves, minced
  • 1 cup water
  • 1 envelope taco seasoning
  • 2 eggs, lightly beaten\
  • 1/4 cup minced fresh cilantro
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 2 cups shredded lettuce
  • 2 medium tomatoes, chopped
  • 3/4 cup salsa
  • 1/2 cup fat-free sour cream

Directions:

  1. In a small saucepan, bring rice and 1-1/3 cups water to a boil. Reduce heat; cover and simmer for 30-35 minutes or until rice is tender and water is absorbed.
  2. Meanwhile, in a large bowl, combine flour, baking powder and salt; cut in butter until crumbly. Stir in enough remaining water to form a soft dough.
  3. On a floured surface, roll dough into a 12-in. x 8-in. rectangle. Press into a 13-in. x 9-in. baking dish coated with cooking spray. Bake at 400° for 13-15 minutes or until very lightly browned.
  4. For filling, in a large nonstick skillet, cook the beef, onion, green pepper and garlic over medium heat until meat is no longer pink; drain. Add water, taco seasoning and cooked rice. Bring to a boil. Reduce heat; simmer, uncovered, for 2-3 minutes or until thickened. Remove from the heat. Stir in eggs and cilantro. Spread over crust. 
  5. Cover and bake for 15-17 minutes or until filling is set. Cut into squares. Top with cheese, lettuce and tomatoes. Serve with salsa and sour cream.

Yield: 8 servings.

 Nutrition Facts

  • One serving: 1 square
  • Calories: 284
  • Fat: 10 g
  • Saturated Fat: 5 g
  • Cholesterol: 87 mg
  • Sodium: 764 mg
  • Carbohydrate: 33 g
  • Fiber: 3 g
  • Protein: 15 g
  • Diabetic Exchange: 2 starch, 1 lean meat, 1 vegetable, 1 fat.

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