One Skillet Supper
Our favorite kind of meal highlights balanced nutrition, especially when it can be cooked in one pot. Our Mexican Skillet Casserole provides the perfect portions of healthy, nutrient-dense ingredients to fuel the body with long-lasting energy and keeps you full and satisfied. This dish is packed with lean protein, vitamin-rich veggies, high-fiber complex carbs, and is topped with healthy fats — it’s everything you need for a complete meal all in a single pan! The combination of flavorful ground chicken simmered with soft and creamy black beans, sweet corn, tart tomatoes, and savory Southwestern-inspired seasonings is the ultimate variety of tastes, textures, and colors in every delicious bite. Our recipe is healthy, yet hearty, naturally gluten-free, and is truly a perfect pairing of all things wholesome. We love including spinach in our recipe because it adds extra vitamins and minerals to this meal and when eaten with the vitamin C-rich tomatoes and lime juice, its iron content is more readily absorbed in the body. Manitoba Hemp Hearts complete this nourishing one-dish dinner with a crunchy dose of heart-healthy omega-3s. Our Mexican Skillet Casserole is so fast and easy to prepare and is filled with Mexican flavors that taste like a flavorful fiesta in food-form!
Nutrient Booster: Spinach
Spinach is an extremely nutrient-rich vegetable which is high in vitamins A, C, K, and folic acid, iron, and calcium. Consuming spinach has numerous health benefits, including lowering oxidative stress, promoting eye health, fighting cancer, and preventing heart disease by regulating blood pressure. Dark, leafy greens, like spinach, are also important for skin, hair, and bone health. Spinach contains a chemical called oxalic acid that binds with its impressive levels of iron and calcium and reduces the body’s ability to absorb these minerals. To improve iron absorption, it is important to eat spinach with vitamin C-rich foods, such as the tomatoes and lime in this recipe. Spinach is also one of the best dietary sources of magnesium, which is necessary for proper muscle and nerve function, a regular heart rhythm, and healthy immune system. Spinach is a versatile vegetable that can be eaten raw or cooked. Add chopped spinach to soup, chili, spaghetti sauce and pasta; add it to a wrap or sandwich; throw a handful in a smoothie or simmer it in a casserole, like our Mexican Skillet Casserole.
While our Mexican Skillet Casserole is a delicious complete meal on its own, there are so many ways to enjoy its versatility and health benefits. This mixture is a perfect filling for an enchilada, taco, or burrito. You can roll it in a tortilla or stuff it in a potato. Serve it with Ka-Pop! Popped Chips for dipping, or pile it on a bed of greens to create a nutritious salad. You can spoon this meal over rice or quinoa, or mix in whole grain sorghum. For a boost of healthy fats, top your casserole with avocado slices or our Hempy Guacamole, or sprinkle on some SuperSeedz Pumpkin Seeds for extra crunch. One-pot cooking makes it so easy to create multiple-meal recipes.
Mexican Skillet Casserole
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 pound ground chicken, ground beef or ground turkey can be substituted
- 1 (15.5 ounce) can petite-diced tomatoes
- 1 cup organic corn
- 1 (15 ounce) can black beans, drained and rinsed
- 1 tablespoon lime juice
- 1/2 teaspoon cumin
- 1/4 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon garlic powder
- 1/4 teaspoon cayenne pepper, optional
- 16 ounces baby spinach
- 1/4 cup cilantro, chopped
- 3 tablespoons hemp hearts
In a large skillet, heat oil on medium-low heat. Add onions and sauté until translucent about 2-3 minutes. Add garlic and sauté until lightly brown. Add ground chicken and brown for about 5 minutes, on each side. Using a spoon break the ground chicken into crumble-size pieces. 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.
Add spinach and cilantro. Cover for about 2 minutes or until spinach is wilted. Remove from stove.Sprinkle hemp hearts and serve.
Serving Size: 1/5
Calories: 365 calories, Fat: 14 grams, Saturated fat: 3 grams, Carbohydrates: 30 grams, Sugar: 5 grams, Sodium: 350 milligrams, Fiber: 8.5 grams, Protein: 27 grams, Cholesterol: 78 milligrams