Food As Medicine: Healthy Tex-Mex Macaroni Casserole

The goal was to create a meal that could stretch a couple days. This is a high-fiber, nutritious, high-protein, heart-healthy meal for a family using items in the pantry which could be made vegetarian if needed. Rachel Cantrell is here to show you how it’s made – follow along!

<<MOBILE>>

Ingredients

2 cups whole wheat macaroni

1 small bell pepper
1 pound 93% lean ground turkey
1 onion

2 tsp cumin
1 Tbsp chili powder
1 tsp Italian season
ยฝ tsp salt
ยผ tsp ground black pepper
3 cloves garlic (or 1 tsp garlic powder)

1 can of black beans
1 (14-ounce) can of diced tomatoes, no salt added

3 ounces reduced-fat cheddar cheese (3/4 cup shredded)

Directions

Step 1. Bring water to a boil and cook macaroni according to package directions.

Step 2. Dice one onion.

Step 3. In a large skillet over medium heat, cook turkey, crumbling the meat with a wooden spoon or spatula, until the meat is no longer pink, about 15 minutes. While it cooks, add onion.

Step 4. While meat is cooking, rinse and chop bell pepper, add to skillet.

Step 5. Add spices, or substitute for taco seasoning.

Step 6. Mince garlic and add to skillet, (or substitute 1 tsp garlic powder).

Step 7. Drain, rinse, and add pasta. Add one can of diced tomatoes and one can of black beans.

Step 8. Grate cheese and sprinkle over other ingredients in skillet.

Step 9. Cover and cook over medium heat until cheese is melted, 5 to 7 minutes, then serve.

<<DESKTOP>>

Ingredients

2 cups whole wheat macaroni

1 small bell pepper
1 pound 93% lean ground turkey
1 onion

2 tsp cumin
1 Tbsp chili powder
1 tsp Italian season
ยฝ tsp salt
ยผ tsp ground black pepper
3 cloves garlic (or 1 tsp garlic powder)

1 can of black beans
1 (14-ounce) can of diced tomatoes, no salt added

3 ounces reduced-fat cheddar cheese (3/4 cup shredded)

Directions

Step 1. Bring water to a boil and cook macaroni according to package directions.

Step 2. Dice one onion.

Step 3. In a large skillet over medium heat, cook turkey, crumbling the meat with a wooden spoon or spatula, until the meat is no longer pink, about 15 minutes. While it cooks, add onion.

Step 4. While meat is cooking, rinse and chop bell pepper, add to skillet.

Step 5. Add spices, or substitute for taco seasoning.

Step 6. Mince garlic and add to skillet, (or substitute 1 tsp garlic powder).

Step 7. Drain, rinse, and add pasta. Add one can of diced tomatoes and one can of black beans.

Step 8. Grate cheese and sprinkle over other ingredients in skillet.

Step 9. Cover and cook over medium heat until cheese is melted, 5 to 7 minutes, then serve.

Nutrition Notes

Because of the fat in ground turkey, you donโ€™t need to add any extra oil โ€“ the fat will cook all the vegetables.

This recipe uses Bell peppers which are high in vitamin C, with a single fresh pepper containing all the Vitamin C you would need for the day!

Other vitamins and minerals in bell peppers include Vitamin K, folate, and potassium. Plenty of other veggies could be added depending on what you like. Examples include other varieties of peppers, corn, or summer squash. Get creative and make it your own family-loved healthy recipe!

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