Pork, Corn and Black Bean Casserole
This family-pleasing dinner works equally well in your child's insulated lunchbox the next day. Wrap two large flour tortillas, avocado cubes and extra grated cheese separately. Don't forget a spoon so your child can assemble the sandwiches at lunchtime.
Servings: 8
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 545 |
| pro | 27 g |
| total fat | 21 g |
| sat. fat | 7 g |
| carb | 65 g |
| fibre | 8 g |
| chol | 54 mg |
| sodium | 832 mg |
| % RDI: | - |
| calcium | 20% |
| iron | 34% |
| vit A | 21% |
| vit C | 95% |
| folate | 57% |
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1 lb (500 g) lean ground pork or beef
1/4 cup (50 mL) all-purpose flour
2 cups (500 mL) salsa
1 onion, chopped
3 cloves garlic, minced
1/2 tsp (2 mL) each dry mustard, chili powder, salt and pepper
1 each sweet red and green pepper, chopped
1 jalapeño pepper, minced
1 can (19 oz/540 mL) black beans, drained and rinsed
2 cups (500 mL) corn kernels
1 cup (250 mL) shredded old Cheddar cheese
2 tbsp (25 mL) chopped fresh coriander or parsley
8 large flour tortillas
2 plum tomatoes, chopped
1/2 cup (125 mL) light sour cream
1 avocado, peeled, pitted and chopped
Preparation:
In nonstick skillet, cook pork over medium-high heat, breaking up with back of spoon, until no longer pink, about 4 minutes. Drain fat from pan. Sprinkle with flour; cook, stirring, for 1 minute. Using slotted spoon, transfer to 8-cup (2 L) soufflé-style dish. Spread half of the salsa over top.
Add onion, garlic, mustard, chili powder, salt and pepper to pan; cook over medium heat, stirring occasionally, until onion is softened, 3 minutes. Add red, green and jalapeño peppers and black beans; cook until peppers are softened, 4 minutes. Spoon over salsa in dish. Layer corn, remaining salsa and cheese over top. (Make-ahead: Let cool for 30 minutes; refrigerate, uncovered, until cold. Cover and refrigerate for up to 24 hours.)
Place dish on rimmed baking sheet; bake in 400°F (200°C) oven until cheese is melted, about 20 minutes. Sprinkle with coriander. Serve with tortillas and bowls of tomatoes, sour cream and avocado.
Additional Information
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Variation
Slow Cooker Pork, Corn and Black Bean Casserole: Follow first paragraph, transferring meat to slow cooker. Follow second paragraph but do not cover with cheese. Cover and cook until hot: on low for 2 to 3 hours or on high for 1 to 2 hours. Sprinkle with cheese; cook until melted. Garnish with coriander; serve as directed.
Source
Canadian Living Magazine: May 2005
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For more ideas on cooking with Real Cream, click here |
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