Pork, Corn and Black Bean Casserole

Author: Canadian Living

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.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: May 2005

Ingredients

  • 1 lb lean ground pork
  • 1 lb lean ground beef
  • 1/4 cup all-purpose flour
  • 2 cups salsa
  • 1 onion chopped
  • 3 cloves garlic minced
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1 sweet red pepper chopped
  • 1 sweet green pepper chopped
  • 1 jalapeño pepper minced
  • 1 can black bean drained and rinsed
  • 2 cups corn kernels
  • 1 cup shredded old Cheddar cheese
  • 2 tablespoons chopped coriander
  • 2 tablespoons chopped parsley
  • 8 large flour tortillas
  • 2 plum tomatoes chopped
  • 1/2 cup light sour cream
  • 1 avocado peeled, pitted and chopped

Method

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) souffl?tyle 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 jalape?eppers 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.

Nutritional facts <b>Per serving:</b> about

  • Sodium 832 mg
  • Protein 27 g
  • Calories 545.0
  • Total fat 21 g
  • Cholesterol 54 mg
  • Saturated fat 7 g
  • Total carbohydrate 65 g

%RDI

  • Iron 34.0
  • Fibre 0.0
  • Folate 57.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 20.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 21.0
  • Vitamin C 95.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Pork, Corn and Black Bean Casserole

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