The Healthy Plate: Mexican Breakfast Casserole

This breakfast casserole from our registered dietitians at the Texas Diabetes Institute is a healthy way to start any day.

Preparation Time: 20 min
Cook Time: 55 minutes
Number of Servings: 10
Serving Size: 1 cup

Ingredients

  • 1 bell pepper, diced
  • 1 small onion, diced
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tbsp chili powder
  • 1 tbsp garlic powder
  • 1 tsp cumin
  • 1 lb, lean ground turkey
  • 10oz can of no salt added Rotel or 1 cup fresh salsa
  • 15 oz can of no salt added black beans, drained and rinsed
  • 15 oz can of no salt added corn, drained
  • 6 whole eggs plus 6 egg whites
  • ¼ cup of non-fat milk
  • 8 corn tortillas, cut into quarters
  • 2 cups low-fat mozzarella cheese
  • Cilantro, green onion, avocado & extra salsa for topping (optional)

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Directions:

  1. Preheat oven to 375 degrees
  2. Sauté diced onions and bell peppers in a non-stick pan using spray oil for 2-3 minutes until soft. Add ground turkey and spices and cook for 5-7 minutes until browned and fully cooked. Turn off heat and set aside
  3. In a bowl, combine drained and rinsed black beans and corn with the Rotel or salsa, mix well until combined
  4. Spray a 9×13 inch pan with non-stick cooking spray
  5. Layer half the meat mixture, half the salsa/corn/bean mixture, ½ of the quartered tortillas and 1 cup of cheese. Repeat all the layers except for the cheese.
  6. In a bowl, combine eggs, egg whites and milk and whisk until combined
  7. Pour the egg mixture on top of the layers and top with remaining cheese.
  8. Bake for 45-55 minutes, or until middle stops jiggling or egg is set
  9. Serve warm with cilantro, green onions, avocado and extra salsa on top (toppings optional)

Nutrient Analysis:                                           

Calories: 257                        Fiber: 5g                Protein: 27g
Carbohydrates: 18g            Fat: 8g                    Sodium: 513mg

By: Dahlia Gomez, MS, RD, LD, CDE