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Healthy Recipes
YES!
You can have cheesy taco casserole and still stay on
plan with your goals! This clean eating casserole is a fiber powerhouse, and
full of muscle building protein and energy boosting carbs. Oh - and it tastes
Amazing! Serve after baking, or slice it up (after cooling) and store
in individual portion sizes for quick and clean meals.
Clean Eating Taco Bake
makes 12 servings
INGREDIENTS
Rice/Bean Mix:
1 cup sprouted bean mix, dry (this
is what I use), can sub lentils or other small bean
1 cup sushi rice (see note below)
water or low-sodium broth
Cook rice/bean mixture per directions (I use a rice cooker on the white-rice
setting). Rice/beans should be sticky, not fluffy.
Casserole:
1 can refried black beans (or black beans, drained, rinsed and
mashed)
3/4 cup shredded cheddar
1 cup diced peppers, raw (use a variety of colors if you like)
1.5 lb chicken chorizo, cooked
1 4oz can sliced black olives
1/4 cup chopped fresh cilantro
NOTE: Sushi Rice - Some manufacturers actually label this as Sushi rice
and you can find it typically in a container on the top shelf. You can also use
Calrose or Jasmine. These will result in the "sticky" rice you need to make this
recipe. Brown rice will not work. The high glycemic white rice is ideal for a
post-workout/training refuel.
DIRECTIONS
Preheat oven to 375 degrees
Spray a baking dish with cooking oil (I used a 12x8)
Spread rice/bean mixture across bottom and halfway up the sides.
Spread mashed black beans over the bottom layer.
Sprinkle with half the cheddar.
Spread cooked chorizo.
Sprinkle with diced pepper and olives.
Top with remaining cheese, then sprinkle on the cilantro.
Cover with foil and bake 20 minutes. Remove foil and bake an additional 10
minutes.
Serve or allow to cool and slice into 12 servings, wrapping each with saran wrap
(or other wrap of choice), and store for later.
NUTRITION
Per Serving: 233 calories,
20 grams protein,
26 grams carbs, 4
grams fat, 5 grams fiber, 208 mg sodium.
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