Ingredientes para Hearty Taco Casserole
- Brown Rice
- 1 cup water
- All Purpose Flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1/2 cup (1 stick) cold unsalted butter
- Lean Ground Beef
- 1 medium onion, chopped
- 1 green bell pepper, chopped
- Garlic Cloves
- 1 packet taco seasoning
- 2 large eggs, lightly beaten
- Fresh Cilantro
- Reduced Fat Cheddar Cheese
- Shredded lettuce (amount to taste)
- Sliced tomatoes (amount to taste)
- Salsa (for serving)
- Nonfat Sour Cream
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Cómo preparar Hearty Taco Casserole
- Cook Rice: In a small saucepan, bring 1 cup long-grain 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.
- Make the Crust: While rice cooks, whisk together 2 cups all-purpose flour, 2 teaspoons baking powder, and 1/2 teaspoon salt in a large bowl. Cut in 1/2 cup (1 stick) cold unsalted butter using a pastry blender or your fingers until the mixture resembles coarse crumbs. Gradually stir in 1/2 cup ice water, or more as needed, until a soft dough forms.
- Roll and Bake Crust: On a lightly floured surface, roll out the dough into a 12x8 inch rectangle. Press it into a 13x9x2 inch baking dish coated with nonstick cooking spray. Bake at 400°F (200°C) for 13-15 minutes, or until lightly browned.
- Prepare the Filling: In a large nonstick skillet, brown 1 lb ground beef over medium heat. Add 1 medium onion (chopped), 1 green bell pepper (chopped), and 2 cloves garlic (minced). Cook until the meat is no longer pink, about 5-7 minutes. Drain off any excess grease.
- Simmer the Filling: Stir in 1 cup water, 1 packet taco seasoning, and the cooked rice. Bring to a boil, then reduce heat and simmer uncovered for 2-3 minutes, or until slightly thickened.
- Combine and Bake: Remove from heat and stir in 2 large eggs, lightly beaten, and 1/2 cup chopped fresh cilantro. Spread the filling evenly over the baked crust.
- Finish and Serve: Cover the casserole and bake for 15-17 minutes, or until the filling is set and bubbly. Top with shredded cheese, lettuce, tomatoes, salsa, and sour cream before serving. Cut into squares and enjoy!
Nutrition Information (Approximate per serving)
Sodium
12 g
Sugar
14g
Fat
18g
Carbs
9g
