Burrito Casserole

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This hearty, family-pleasing meal is a Tex-Mex lover’s delight. Use 1-3/4 cups (425 mL) of whatever PC salsa you have on hand; you could also add 1 can of drained corn in with the beans.

Tags: Intermediate, 20 Mins, Entrées, Beans, Rice & Grains, Cheese, Baking, Fry, President's Choice Blue Menu, Healthy Insider's Report 2012, High Fibre, Good Source of Vitamins/Minerals
Serves: 10
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 45  minutes
Total: 60  minutes

Additional Information

Ingredients

2 tbsp (25 mL) PC 100% Pure Canola Oil
1 onion, diced
2 cloves garlic, minced
2 ground cumin
1 pkg (454 g) PC Blue Menu Vegetarian Ground Crumble
1 pouch (283 g) PC Cooked Whole Grain Brown Rice Sides
1 can (19 oz/540 mL) PC Blue Menu Black Beans , rinsed and drained
1 jar (430 mL) PC Salsa - Mild
1 pkg (390 g) PC Blue Menu 100% Whole Grain Whole Wheat Tortillas
2 cups (500 mL) PC Blue Menu Tex-Mex Light Shredded Cheese

Instructions

  1. Preheat oven to 375°F (190°C). Spray 13 x 9 inch (3 L) glass baking dish with cooking spray.
  2. In large frying pan, heat oil over medium heat; cook onion for about 4 minutes, stirring, or until softened. Stir in garlic and cumin; cook for 1 minute. Stir in frozen vegetarian ground crumble, frozen rice, beans, 1-1/4 cups (300 mL) of the salsa, and ½ cup (125 mL) water. Cook for 4 minutes, stirring occasionally, or until heated through. Set aside.
  3. Cover bottom of prepared baking dish with two tortillas. Spread with half of burrito mixture and sprinkle with ½ cup (125 mL) of the cheese. Repeat layers. Cover with remaining 2 tortillas. Spread with remaining salsa and sprinkle with remaining cheese. Cover dish with foil.
  4. Bake in centre of oven for 30 minutes. Uncover; broil for 3 minutes or until top is golden.

Chef's Tips

Serve sprinkled with 1/3 cup (75 mL) chopped green onions, with light sour cream and sliced avocado on the side, if desired.

Nutritional Information

Per serving:
350 calories
fat 10 g
sodium 700 mg
carbohydrate 42 g
fibre 9 g
protein 22 g
High in Fibre
Excellent Source of Iron
Good Source of Calcium