Food and Nutrition


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Easy Taco Casserole

This healthy recipe comes from NDSU Extension Service.


  • 1 lbs. lean ground beef
  • 1 4-oz. can diced chilies
  • 1 16-oz. can refried beans
  • 1 Package taco seasoning
  • 2 12-oz. cans enchilada sauce
  • Garlic powder, to taste
  • Dried onions, to taste
  • 1 lbs. package tortilla chips, baked
  • 2c. shredded cheese


Preheat oven to 350 degrees. Heat beans in microwave-safe bowl for 3 minutes; set aside. Brown ground beef with garlic powder and dried onions; drain. Add, can of chilies, 1/2 packet of taco seasoning and 1/3 can of enchilada sauce. Mix; remove from heat and set aside. Using an 11-by-9-by-2 casserole dish, layer ingredients: 1/3 crumbled chips, 1/3 refried beans, 2/3 cup of cheese, 1/3 can enchilada sauce and repeat. Top with remaining enchilada sauce and then cheese. Bake in a 250 oven for 12 minutes or until cheese is bubbly. remove from over and slice into 2 inch squares. Sever with dollop or salsa and fat-free sour cream.

Makes 10 servings.

Per Serving: about 234 calories, 9.6 grams (g) of fat, 19 g carbohydrate

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