Description
A layered breakfast casserole with lean ground turkey, black beans, corn, tortillas, and a fluffy egg custard. Balanced ingredients with no added sugar.
Ingredients
Scale
For the Spiced Turkey & Vegetable Base
- 1 lb 450 g 93/7 lean ground turkey
- 2 Tbsp 30 mL olive oil
- 1 small green bell pepper (finely diced)
- 1 small sweet onion (finely diced)
- 1 cup 170 g canned black beans, rinsed and drained
- 1/2 cup 85 g canned sweet corn, drained
- 1 cup 240 mL low-sodium mild or medium salsa
- 2 Tbsp low-sodium taco seasoning
- 1/2 tsp smoked paprika
- 1/4 tsp ground cumin
- 1/4 tsp black pepper
- 1/4 tsp salt
For the Custard & Assembly
- 14 large eggs
- 1/4 cup 60 mL unsweetened almond or soy milk
- 1/4 cup fresh cilantro (finely chopped)
- 1 Tbsp ground flaxseed
- 1/4 tsp salt
- 8 corn tortillas (6-inch, each cut into 4 quarters)
- 7 oz 200 g shredded Monterey Jack or cheddar cheese, divided
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a 9 × 13 inch baking dish.
- Heat olive oil in a large skillet over medium-high. Sauté onion and bell pepper for 3 to 4 minutes until softened.
- Add ground turkey. Cook 6 to 8 minutes, breaking it up, until no longer pink and cooked through. Drain excess fat.
- Stir in taco seasoning, smoked paprika, cumin, salt, black pepper, black beans, corn, and salsa. Cook 1 to 2 minutes to combine, then remove from heat.
- In a large bowl, whisk eggs, milk, cilantro, flaxseed, and the remaining 1/4 tsp salt until uniform and lightly frothy.
- Assemble: spread half the turkey mixture in the dish. Top with 16 tortilla quarters, then half the cheese. Add remaining turkey mixture and the final 16 tortilla quarters.
- Slowly pour the egg mixture evenly over the casserole. Top with the remaining cheese.
- Cover tightly with foil and bake 45 to 55 minutes, uncovering for the last 10 minutes. Bake until the center is set and the custard reaches 160 to 165°F (71 to 74°C). A knife inserted near the center should come out clean.
- Rest 10 minutes before slicing.
Notes
Nutrition Information (Per Serving)
Calories: 375 kcal Total Fat: 21 g Saturated Fat: 7 g Sodium: 610 mg Total Carbohydrates: 18 g Dietary Fiber: 5 g Net Carbohydrates: 13 g Total Sugars: 4 g Protein: 28 g
Disclaimer: Values are estimates based on standard USDA data; actuals vary by brands and methods. Net Carbs = Total Carbs – Fiber.
Nutrition
- Calories: 375