Mexican Skillet Casserole

2.17.16 / Comment

Wondering what to make for dinner tonight? Our easy, delicious, and healthy Mexican Skillet is a great recipe that is sure to become a dinner staple due to its high nutrition content and delicious flavor profiles. Not only is this meal easy to make, it’s full of delicious and nutritious ingredients such as green baby spinach, black beans, and corn–all of which make this recipe a nutritional powerhouse! We love using baby spinach in the kitchen because it’s low in calories and cooks quickly, and is packed with vitamins A, C, and E, folate, and magnesium. Studies have even shown that eating spinach can suppress your appetite, which may aid in weight loss (1). Along with appetite suppressants, spinach contains a chemical called oxalic acid that binds with iron and calcium and reduces the absorption of these minerals in your body. To improve iron absorption, eat your spinach with vitamin C-rich foods, such as with tomatoes and lime that are present in this recipe. But spinach isn’t the only nutritional star in this skillet–we also love using Manitoba Hemp Hearts because they are rich in omega-3 fatty acids, low in sodium, and high in iron, vitamin B6, thiamin, phosphorus, magnesium, zinc, and manganese. So go ahead and try out our amazing Mexican Skillet for dinner this week–we hope it quickly becomes one of your favorite meals to eat with your family!

Mexican Skillet Casserole
Prep time:
Cook time:
Total time:
Serves: 5 servings
Ingredients
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1 lb. ground chicken (ground beef or ground turkey can be substituted)
  • 1 15.5 oz. can petite-diced tomatoes
  • 1-cup organic corn
  • 1 15 oz. can organic black beans
  • 1-tablespoon lime juice
  • ½ teaspoon cumin, ground
  • ¼ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • ½ teaspoon garlic powder
  • ¼ teaspoon cayenne pepper (optional)
  • 16 oz. baby spinach
  • ¼ cup cilantro, chopped
  • 3 tablespoons hemp hearts
Instructions
  1. In a large skillet, heat oil on medium-low heat. Add onions and sauté until translucent about 2-3 minutes, and then add garlic and sauté until lightly brown.
  2. Add ground chicken and brown for about 5 minutes, on each side. Using a spoon break the ground chicken into crumble size pieces. The internal temperature will be between 165 and 170 degrees F when done.
  3. Add tomatoes, corn, black beans, lime juice, cumin, salt, black pepper, garlic powder and cayenne pepper to the skillet. Stir thoroughly. Partially cover and cook for another 10-12 minutes.
  4. Add spinach and cilantro. Cover for about 2 minutes or until spinach is wilted. Remove from stove.
  5. Sprinkle hemp hearts and serve.
Calories: 315 calories, Fat: 11 grams, Saturated fat: 2.5 grams, Carbohydrates: 30 grams, Sugar: 4 grams, Sodium: 255 milligrams, Fiber: 8 grams, Protein: 25 grams, Cholesterol: 78 milligrams
Notes
You can serve this meal with tortilla chips, rice crackers, or toasted baked corn tortillas. [br][br]1 oz of tortilla chips = 140 calories, total fat 7g, cholesterol 0mg, sodium 80mg, Total Carbohydrate 16g, Dietary Fiber 2g, Sugars 0g, Protein 2g[br][br]2 sprouted corn tortillas = 120 calories, total fat 2g, cholesterol 0mg, sodium 10mg, Total carbohydrate 23g, Dietary Fiber 3g, sugars 1g, protein 3g[br][br]Nutrition Information per Serving without hemp hearts: Calories: 280, Fat: 9 grams, Saturated fat 2 grams Carbohydrates: 28 grams, Sugar: 4 grams, Sodium: 255 milligrams, Fiber: 7 grams, Protein 25 grams, Cholesterol: 78 milligrams

(1) Spinach Leaf Extract Found to Suppress Appetite, Increase Meal Satisfaction. American College of Nutrition. http://www.americancollegeofnutrition.org/content/spinach-leaf-extract-found-suppress-appetite-increase-meal-satisfaction

Triad to Wellness has provided nutrition communication services to Manitoba Harvest. However, we were not compensated for this post. All opinions are our own.

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