Low-Point Mexican Casserole

Ingredients:

  • 1 lb extra lean ground turkey or chicken
  • 1 small onion, diced
  • 1 bell pepper, diced
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 can (15 oz) corn kernels, drained
  • 1 can (10 oz) diced tomatoes with green chilies, undrained
  • 1 packet low-sodium taco seasoning
  • 1 cup cooked quinoa or brown rice
  • 1 cup shredded reduced-fat Mexican cheese blend
  • Optional toppings: diced avocado, salsa, chopped cilantro, plain non-fat Greek yogurt

Instructions:

  1. Preheat Oven:
    • Preheat your oven to 350°F (175°C). Lightly coat a 9×13-inch baking dish with cooking spray.
  2. Cook Meat and Vegetables:
    • In a large skillet, cook ground turkey or chicken over medium heat until browned. Add diced onion and bell pepper, and cook until softened, about 5 minutes.
  3. Combine Ingredients:
    • To the skillet, add black beans, corn kernels, diced tomatoes with green chilies, and taco seasoning. Stir well to combine.
  4. Layer Casserole:
    • Spread half of the meat and vegetable mixture evenly in the bottom of the prepared baking dish. Layer cooked quinoa or brown rice over the mixture, then spread the remaining meat and vegetable mixture on top.
  5. Bake:
    • Sprinkle shredded cheese evenly over the top of the casserole.
  6. Bake:
    • Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
  7. Serve:
    • Remove from the oven and let it cool for a few minutes before serving.
    • Serve the low-point Mexican casserole with optional toppings such as diced avocado, salsa, chopped cilantro, and plain non-fat Greek yogurt.

Nutrition Facts (per serving, serves 6):

  • Calories: 330 kcal
  • Total Fat: 7g
    • Saturated Fat: 3g
    • Trans Fat: 0g
  • Cholesterol: 40mg
  • Sodium: 650mg
  • Total Carbohydrate: 40g
    • Dietary Fiber: 8g
    • Sugars: 6g
  • Protein: 28g

Note: Nutrition values are approximate and may vary depending on specific ingredients used. Optional toppings are not included in the nutrition facts.

  1. Extra lean ground turkey or chicken (1 lb) – 0 points
  2. Small onion, diced – 0 points
  3. Bell pepper, diced – 0 points
  4. Black beans, drained and rinsed (15 oz can) – 0 points
  5. Corn kernels, drained (15 oz can) – 0 points
  6. Diced tomatoes with green chilies, undrained (10 oz can) – 0 points
  7. Low-sodium taco seasoning packet – 0 points
  8. Cooked quinoa or brown rice (1 cup) – 2 points
  9. Shredded reduced-fat Mexican cheese blend (1 cup) – 2 points
  10. Optional toppings:
  • Diced avocado – 2 points (per 1/4 avocado)
  • Salsa – 0 points
  • Chopped cilantro – 0 points
  • Plain non-fat Greek yogurt – 0 points

Adding up the points for all ingredients (excluding optional toppings):

Total points = 0 + 0 + 0 + 0 + 0 + 0 + 0 + 2 + 2 = 4 points

So, the total Weight Watchers points for the listed ingredients (excluding optional toppings) is 4 points.

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By Admin

Welcome! I’m Anosh the owner and founder of Low Carb Diet World. I created this website back in 2013 as a way to save keto-low carb recipes and share them with others.