The Healthy Plate: Mexican Breakfast Casserole

This breakfast casserole from our registered dietitians at the Texas Diabetes Institute is a healthy way to start any day.

Preparation Time: 20 min
Cook Time: 55 minutes
Number of Servings: 10
Serving Size: 1 cup

Ingredients

• 1 bell pepper, diced
• 1 small onion, diced
• 1 tsp salt
• 1 tsp pepper
• 1 tbsp chili powder
• 1 tbsp garlic powder
• 1 tsp cumin
• 1 lb, lean ground turkey
• 10oz can of no salt added Rotel or 1 cup fresh salsa
• 15 oz can of no salt added black beans, drained and rinsed
• 15 oz can of no salt added corn, drained
• 6 whole eggs plus 6 egg whites
• ¼ cup of non-fat milk
• 8 corn tortillas, cut into quarters
• 2 cups low-fat mozzarella cheese
• Cilantro, green onion, avocado & extra salsa for topping (optional)

Directions:

1. Preheat oven to 375 degrees
2. Sauté diced onions and bell peppers in a non-stick pan using spray oil for 2-3 minutes until soft. Add ground turkey and spices and cook for 5-7 minutes until browned and fully cooked. Turn off heat and set aside
3. In a bowl, combine drained and rinsed black beans and corn with the Rotel or salsa, mix well until combined
4. Spray a 9×13 inch pan with non-stick cooking spray
5. Layer half the meat mixture, half the salsa/corn/bean mixture, ½ of the quartered tortillas and 1 cup of cheese. Repeat all the layers except for the cheese.
6. In a bowl, combine eggs, egg whites and milk and whisk until combined
7. Pour the egg mixture on top of the layers and top with remaining cheese.
8. Bake for 45-55 minutes, or until middle stops jiggling or egg is set
9. Serve warm with cilantro, green onions, avocado and extra salsa on top (toppings optional)

Nutrient Analysis:

Calories: 257
Fiber: 5g
Protein: 27g
Carbohydrates: 18g
Fat: 8g
Sodium: 513mg

By: Dahlia Gomez, MS, RD, LD, CDE