Before we dive into the delicious world of Healthy Mexican Casserole with Roasted Corn and Peppers, let’s consider what you might enjoy alongside this dish. This casserole pairs beautifully with a simple green salad drizzled with lime vinaigrette. The zingy dressing will enhance the flavors of the casserole, creating a delightful contrast.
Additionally, some tangy pickled red onions or a side of guacamole would make for a satisfying accompaniment. If you’re in the mood for something refreshing, a fruit salad with watermelon and mint adds a lovely touch. And for those looking for a kick, serve it with a side of spicy salsa verde. These options not only complement the casserole but also add extra nutrition to your meal.
Hello, fellow food lovers! If you’re anything like me, you adore a hearty, healthy meal that brings comfort without compromising your goals.
Today, I’m thrilled to share a recipe that ticks all the boxes: Healthy Mexican Casserole with Roasted Corn Peppers. When I first stumbled upon this dish, it felt like a revelation. I was searching for something satisfying and vibrant, and this casserole was the answer!
Imagine biting into layers of flavorful goodness – roasted corn, colorful bell peppers, melt-in-your-mouth cheese, and hearty tortillas, all drenched in a spiced enchilada sauce. Trust me, it’s a game changer. Whether you need a quick weeknight dinner or a crowd-pleaser for gatherings, this casserole shines bright.
Stick with me as we explore what this dish truly is, dig into its flavor profile, and learn how to whip it up in your kitchen. Along the way, I’ll also offer handy tips and alternatives for a seamless cooking experience. By the end of this journey, you might just find this casserole has earned a permanent spot in your meal rotation.
What is Healthy Mexican Casserole with Roasted Corn and Peppers?
At its core, Healthy Mexican Casserole with Roasted Corn and Peppers is a layered dish that often combines tortillas, beans, cheese, vegetables, and spices. This version focuses on delivering nourishment without sacrificing flavor. The key elements include crispy roasted corn, vibrant bell peppers, and a hint of spice. Given my background as a registered dietitian, I crafted this recipe to reduce calories while maximizing taste.
The beauty of this casserole lies in its versatility. You can adjust the ingredients based on your family’s preferences and what you have in your pantry. The dish is baked until bubbly and golden, creating a crunchy crust on top that contrasts wonderfully with the layered fillings below. It’s one of those meals that brings people together, sparking conversations and happy memories.
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What is the Flavor Profile of This Dish?
Now, let’s talk flavor. The first thing you’ll notice is the sweetness from the roasted corn. It brings a comforting warmth that balances the zest of the enchilada sauce. Then, the medley of bell peppers contributes both sweetness and a fresh crunch, elevating the dish beyond ordinary casseroles.
The seasonings, including chili powder and cumin, deepen the flavor with a gentle heat that doesn’t overwhelm. The smoked paprika adds a subtle smokiness that lingers on the palate, making each bite an adventure. Finally, the melted cheese binds everything together. It’s creamy, gooey, and simply irresistible.
Why You’ll Love This Dish
There are countless reasons to fall for this casserole.
First and foremost, it is incredibly simple to make. The steps are straightforward, requiring minimal preparation. In less than an hour, you can have a piping hot dish on your table, ready to impress.
Secondly, it’s healthy! Loaded with vegetables and fiber-rich beans, this casserole is a great way to sneak in nutrients while keeping calories in check. Moreover, it’s gluten-free if you use corn tortillas.
Finally, you can customize it endlessly! Want it spicier? Toss in extra jalapeños. Prefer it veggie-heavy? Go wild with the veggies. This dish invites creativity, ensuring it can suit every taste.
Ingredients
Here’s what you’ll need to make Healthy Mexican Casserole with Roasted Corn and Peppers:
- 1 jalapeño pepper or 2 dried chipotle peppers (optional, for extra heat)
- 2 cups red enchilada sauce
- 2 teaspoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon salt (adjust to taste)
- 2 cups frozen sweet corn
- 2 red bell peppers, chopped
- 2 green bell peppers, diced
- 18 to 20 corn tortillas
- 1 can refried beans (about 15 ounces)
- ½ small red onion, finely chopped
- 2 cups shredded Mexican cheese blend (I used Sargento)
- Fresh cilantro leaves and guacamole for garnish
- 1 teaspoon smoked paprika
Step-by-Step Instructions
Let’s roll up our sleeves and get cooking! Follow these steps to create a healthy and delicious casserole.
Step 1: Preheat Your Oven
First, let’s get things heating. Preheat your oven to 350°F (175°C). This sets the stage for perfect baking, so don’t skip this crucial step!
Step 2: Prepare the Vegetables
While the oven warms up, let’s roast those veggies. In a baking dish or a large mixing bowl, toss the chopped bell peppers and frozen corn with a drizzle of olive oil, salt, chili powder, and cumin.
Spread them out evenly on a baking sheet and roast for about 15 minutes. This enhances their sweetness and brings out their natural flavors.
Step 3: Mix the Enchilada Sauce
In a separate bowl, combine the red enchilada sauce with the smoked paprika. This mix is the heart of the dish, offering depth and flavor. Adjust the seasonings based on your taste buds. Feel free to add more heat if that’s your vibe!
Step 4: Assemble Your Casserole
Now comes the fun part! Grab a 9×13-inch baking dish. Start with a thin layer of the enchilada sauce mixture on the bottom. Then layer 6 to 8 corn tortillas over the sauce. Next, spread half of your roasted veggies over the tortillas, followed by half of the refried beans, and a generous sprinkle of cheese.
Repeat the layers by adding another layer of tortillas, the remaining roasted vegetables, more refried beans, and more enchilada sauce. Top it all off with the remaining cheese.
Step 5: Bake Until Golden
Cover the baking dish with foil to prevent the top from burning. Place it in your preheated oven and bake for 25 minutes. After 25 minutes, remove the foil and let it bake for another 15 minutes until the cheese is bubbly and golden brown.
Step 6: Garnish and Serve
Once the casserole is done, let it cool slightly. Serve it hot, garnished with fresh cilantro leaves and guacamole on the side. Happiness is indeed a warm casserole!
Tips & Tricks
1. Layering is Key: Ensure even layer distributions for an evenly cooked dish. It affects both flavor and texture!
2. Customize the Heat: Adjust the amount of jalapeño or chipotle to suit your spice tolerance.
3. Swap Ingredients: Use whatever veggies you have on hand. Spinach, zucchini, or even sweet potatoes can work well here.
4. Beans for Fiber: Don’t skip the refried beans. They add protein and are essential for a filling dish.
5. Let It Rest: Let the casserole sit for a few minutes after baking. It helps in slicing and serving.
Nutrition Information
Here’s a quick nutritional breakdown for one serving of this casserole (8 servings total):
- Calories: Approx. 320
- Protein: 12g
- Carbohydrates: 44g
- Dietary Fiber: 8g
- Sugars: 4g
- Fat: 12g
This dish is loaded with vitamins and minerals, thanks to the bell peppers and corn.
How Can You Store This Healthy Mexican Casserole?
Storing this casserole is quite simple. Allow it to cool completely before covering it well with aluminum foil or plastic wrap. It can be refrigerated for up to 3 to 5 days.
If you’d like to keep it longer, freeze it easily. It’s best to portion it into individual servings for quick meals later on. When ready to eat, thaw overnight in the fridge, then reheat in the oven until hot.
Ingredient Alternatives
Running low on some of these ingredients? No worries! Here are some thoughtful substitutions:
1. Refried Beans: If you can’t find refried beans, black beans or pinto beans make excellent substitutes. Just mash them slightly before layering.
2. Corn Tortillas: Out of corn tortillas? Flour tortillas are a great swap. Just note that they may yield a slightly different texture.
3. Mexican Cheese Blend: If you don’t have the cheese blend, try using shredded Cheddar or Monterey Jack. They melt beautifully!
Healthy Mexican Casserole with Roasted Corn and Peppers
Equipment
- bowl
Ingredients
- 1 jalapeño pepper or 2 dried chipotle peppers optional, for extra heat
- 2 cups red enchilada sauce
- 2 teaspoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon salt adjust to taste
- 2 cups frozen sweet corn
- 2 red bell peppers chopped
- 2 green bell peppers diced
- 18 to 20 corn tortillas
- 1 can refried beans about 15 ounces
- ½ small red onion finely chopped
- 2 cups shredded Mexican cheese blend I used Sargento
- Fresh cilantro leaves and guacamole for garnish
- 1 teaspoon smoked paprika
Instructions
Step 1: Preheat Your Oven
- First, let’s get things heating. Preheat your oven to 350°F (175°C). This sets the stage for perfect baking, so don’t skip this crucial step!
Step 2: Prepare the Vegetables
- While the oven warms up, let’s roast those veggies. In a baking dish or a large mixing bowl, toss the chopped bell peppers and frozen corn with a drizzle of olive oil, salt, chili powder, and cumin.
- Spread them out evenly on a baking sheet and roast for about 15 minutes. This enhances their sweetness and brings out their natural flavors.
Step 3: Mix the Enchilada Sauce
- In a separate bowl, combine the red enchilada sauce with the smoked paprika. This mix is the heart of the dish, offering depth and flavor. Adjust the seasonings based on your taste buds. Feel free to add more heat if that’s your vibe!
Step 4: Assemble Your Casserole
- Now comes the fun part! Grab a 9×13-inch baking dish. Start with a thin layer of the enchilada sauce mixture on the bottom. Then layer 6 to 8 corn tortillas over the sauce. Next, spread half of your roasted veggies over the tortillas, followed by half of the refried beans, and a generous sprinkle of cheese.
- Repeat the layers by adding another layer of tortillas, the remaining roasted vegetables, more refried beans, and more enchilada sauce. Top it all off with the remaining cheese.
Step 5: Bake Until Golden
- Cover the baking dish with foil to prevent the top from burning. Place it in your preheated oven and bake for 25 minutes. After 25 minutes, remove the foil and let it bake for another 15 minutes until the cheese is bubbly and golden brown.
Step 6: Garnish and Serve
- Once the casserole is done, let it cool slightly. Serve it hot, garnished with fresh cilantro leaves and guacamole on the side. Happiness is indeed a warm casserole!
Notes
- Layering is Key: Ensure even layer distributions for an evenly cooked dish. It affects both flavor and texture!
- Customize the Heat: Adjust the amount of jalapeño or chipotle to suit your spice tolerance.
- Swap Ingredients: Use whatever veggies you have on hand. Spinach, zucchini, or even sweet potatoes can work well here.
- Beans for Fiber: Don’t skip the refried beans. They add protein and are essential for a filling dish.
- Let It Rest: Let the casserole sit for a few minutes after baking. It helps in slicing and serving.
FAQs
1. Can I make this casserole ahead of time?
Yes, this casserole can be prepared a day in advance. Just assemble it, cover tightly, and refrigerate. Bake it the next day when you’re ready to eat!
2. Is this casserole gluten-free?
Absolutely! As long as you use corn tortillas, you’re good to go. Always check labels if you’re sensitive to gluten.
3. Can I add meat to this dish?
Definitely! Ground turkey, shredded chicken, or beef would be delicious additions. Just cook the meat beforehand and layer it with the veggies.
4. What should I serve with this casserole?
A crisp salad or fresh guacamole would pair perfectly. You could also serve it alongside some tortilla chips for extra crunch!
5. How do I reheat leftovers?
Reheat slices in the microwave or in the oven covered with foil to keep them moist. Just be sure to heat until it’s hot all the way through.
Conclusion
At the end of the day, Healthy Mexican Casserole with Roasted Corn and Peppers isn’t just a dish; it’s an experience. Each layer tells a story of flavor, nutrition, and creativity. As a registered dietitian and a food lover, I genuinely believe in the power of a wholesome meal to bring joy into our lives.
Whether you’re cooking for yourself, your family, or friends, this casserole can be a centerpiece that nourishes not just the body but the soul. So, gather your ingredients, fire up that oven, and let’s make some delicious memories together. I can’t wait to hear how much you love it!
Enjoy your culinary adventure!
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My name is Lori Walker. I’m a registered dietitian, food blogger and food enthusiast. I share easy healthy, delicious recipes on my blog and review necessary kitchen items. The recipes I share take less… Read more