Main Dishes

Mexican Beef and Corn Casserole

August 07, 2014

This dish is like having tacos or nachos but without the mess.

1 lb ground beef
1/3 cup cilantro, chopped or torn
1 (15 ounce) can black beans, drained
1 (11 ounce) can corn with peppers, drained
3/4 cup salsa
2/3 cup sour cream
1/4 cup shredded cheddar cheese (or mozzarella like me)

Preheat oven to 400 degrees. Brown the ground beef in skillet over medium-high heat, until beef is done, about 5 minutes. Remove from heat. In a 8x8 inch pan, combine the corn and the black beans.Top with...
See the full directions on my site

Nutritions

Calories
1055

Sodium
688mg
28% DV

Fat
35g
53% DV

Protein
53g
107% DV

Carbs
124g
42% DV

Fiber
20g
80% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 15g 79%

Polysaturated Fat 4g 26%

Monosaturated Fat 14g 93%

Cholesterol 118mg 39%

Sodium 688mg 28%

Potassium 2182mg 62%

Protein 53g 107%

% DAILY VALUE^*

Total Carbohydrate

Fiber 20g 80%

Sugar 39g 79%

Vitamin A 545IU 10%

Vitamin B6 0.99mg 49%

Vitamin C 4mg 7%

Calcium 260mg 26%

Iron 10mg 59%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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3 tbsp water
1/3 cup melted butter ( I used Earth Balance )
1/4 cup melted refined coconut oil
1 cup coconut sugar
1/3 cup full fat coconut milk
1 tsp vanilla extract
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1 tbsp cornstarch
1/2 tsp baking soda
1/2 tsp baking powder
1/4 tsp sea salt
1/2 cup chopped dark chocolate chunks ( I used Enjoy Life Foods )
1/2 cup semi-sweet chocolate chips

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Nutritions

Calories
259

Sodium
202mg
8% DV

Fat
15g
23% DV

Protein
4g
8% DV

Carbs
20g
6% DV

Fiber
2g
11% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 10g 53%

Polysaturated Fat 0.72g 4%

Monosaturated Fat 3g 22%

Cholesterol 19mg 6%

Sodium 202mg 8%

Potassium 216mg 6%

Protein 4g 8%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 11%

Sugar 12g 25%

Vitamin A 367IU 7%

Vitamin B6 0.33mg 16%

Vitamin C 1mg 1%

Calcium 109mg 10%

Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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1/4 c shortening
1/4 c sugar
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Nutritions

Calories
210

Sodium
171mg
7% DV

Fat
1g
3% DV

Protein
6g
12% DV

Carbs
40g
13% DV

Fiber
1g
7% DV

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% DAILY VALUE^*

Fat

Saturated Fat 1g 5%

Polysaturated Fat 0.33g 2%

Monosaturated Fat 0.53g 3%

Cholesterol 11mg 4%

Sodium 171mg 7%

Potassium 99mg 2%

Protein 6g 12%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 7%

Sugar 1g 3%

Vitamin A 104IU 2%

Vitamin B6 0.04mg 2%

Vitamin C 1mg 1%

Calcium 37mg 3%

Iron 2mg 13%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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