Turkey & Black Bean Taco Lasagna – {The Recipe Redux}

Add an adventurous twist to Taco Tuesday by turning traditional tacos into hearty Turkey & Black Bean Taco Lasagna. This recipe is simple and nutritious thanks to ingredients like lean ground turkey, a can of black beans, bell peppers, cottage cheese, cumin, chili powder, and lots of cilantro.

Instead of noodles and ricotta cheese, I use flour tortillas and low-fat cottage cheese to create luscious lasagna layers.

Turkey & Black Bean Taco Lasagna

Rib-sticking casseroles make me happy. With two grown boys at my table (Josh is 21, if you can believe it, and Simon is 18), I often hear this question right after dinner: “Mom, what’s for dinner?” They always seem to be hungry; it takes a lot of food to fill ’em up!

We’re all big fans of tacos, and casseroles are always a hit, so my taco transformation makes sense. At least to me it does.

Turkey & Black Bean Taco Lasagna

For this month’s Recipe Redux, we were challenged with cooking up a healthy new take on tacos.
My recipe for Turkey & Black Bean Taco Lasagna is just that.

I start with lean ground turkey, rich in protein and low in saturated fat. {3 ounces of ground white meat turkey has 98 calories, 20 grams of protein, and 0 grams saturated fat.} Turkey has a mild taste, which makes it the perfect canvas for a world of interesting flavors. For this dish, I turn to cumin, chili powder, salsa, and cilantro to amp up the flavor profile.

I also use a can of black beans in the recipe. Beans are technically a vegetable, which is no surprise given their stellar nutrient profile. Beans and other pulses are filled with fiber and potassium, and they’re fat free. And if you drain and rinse a can of beans, you’ll wash away 40% of the sodium.

Turkey & Black Bean Taco Lasagna

Lasagna and Italian cooking go hand in hand. But there’s no reason you can’t shake things up, which is why I turned to the cuisine of Mexico for my lasagna re-do. Flour tortillas replace noodles, and instead of ricotta cheese and pasta sauce, I use cottage cheese and salsa. My veggies of choice are beans, corn kernels, and bell peppers, and I use flavor boosters like cumin, chili powder, and cilantro.

Turkey & Black Bean Taco Lasagna

Turkey, Black Bean Taco Lasagna
 
Whenever I survey our online community, tacos come up as one of the top family favorites. They are versatile, and you can set out a build-your-own taco bar to give the kids more control of what goes into their taco shells. I took some creative license with tacos by turning them into a lasagna. Instead of noodles, I used flour tortillas, and for the filling, I cooked up a mix of lean ground turkey, bell pepper, black beans, corn kernels, salsa, cottage cheese (vs. ricotta), spices, and cheese.
Author:
Recipe type: Dinner
Cuisine: Mexican
Serves: 8
Ingredients
  • 1 tablespoon olive oil or organic canola oil
  • 1 large bell pepper (any color), cut into ¼-inch dice
  • 1 pound lean ground turkey
  • 4 green onions, thinly sliced
  • 2 teaspoon ground cumin
  • 1½ teaspoons chili powder
  • One 16-ounce jar salsa
  • One 15½-ounce can black beans, drained and rinsed
  • 1 cup frozen corn kernels, thawed
  • 1 cup cilantro leaves, roughly chopped
  • Five 8-inch flour tortillas, cut in half
  • One 16-ounce container low-fat cottage cheese
  • 1½ cups shredded reduced-fat Cheddar cheese
Instructions
  1. Heat the oil in a large nonstick skillet over medium-high heat. Add the bell pepper and cook, stirring frequently, until tender, 5 to 7 minutes. The key here is to soften and caramelize the peppers so their natural sweetness shines through. You don’t want to burn them though, so adjust the heat accordingly!
  2. Add the turkey, green onion, cumin, and chili powder and cook, stirring frequently until the meat is no longer pink, about 5 minutes.
  3. Preheat the oven to 375°F. Add the salsa, black beans, corn, and cilantro to the skillet and stir to combine.
  4. To assemble the lasagna, arrange a third (about 2 cups) of the turkey mixture in a 9 x 13-inch baking pan or dish. Layer half the tortillas over the meat, allowing them to overlap. Spoon half of the cottage cheese and ½ cup of the Cheddar cheese over the tortillas and spread evenly.
  5. Place 2 more cups of turkey mixture over the cottage cheese. Layer with the remaining tortillas and cottage cheese. End with the turkey mixture.
  6. Top with the remaining Cheddar cheese and bake, uncovered, until the cheese melts and the lasagna is heated through, about 25 minutes.
Notes
35% vitamin C, 20% calcium, 15% iron.
Nutrition Information
Serving size: (1 slice), Calories: 360, Fat: 8g, Saturated fat: 3g, Carbohydrates: 37g, Sodium: 670mg, Fiber: 8g, Protein: 36g,

recipe-redux-linky-logo

Recipe for 3-Seed Lentil Cakes: #RecipeRedux from Laurel’s Kitchen Cookbook

These vegetarian 3-Seed Lentil Cakes are packed with great nutrition, plus they are gluten free. Like mini meat loafs you can top them with a bit of tomato sauce and serve with a side salad, coleslaw, vegetable and/or rice!

We have been participating in The Recipe Redux healthy blogger challenge for several years now, and this month’s challenge was to “Grab your nearest cookbook and ReDux the recipe on page 201, 16, 216 – or any combination of the number ‘2016.’”

Read more

Lentil Enchilada Bake – An Easy Vegetarian Dinner

I was compensated for creating this recipe and blog post by Canadian Lentils. All opinions are my own.

You may have heard by now (especially if you follow our blog) that 2016 is the International Year of Pulses. To continue the celebration, I created a fast and easy meatless Lentil Enchilada Bake made with Canadian lentils, colorful bell peppers, two types of cheese, and corn tortillas.

Lentil Enchilada Bake via Mealmakeovermoms.com/kitchen #lentils #pulses

I’m pleased to announce that I’m joining forces with #TheSimpleLentil campaign, sponsored by Canadian Lentils, to spread the news that lentils are versatile, easy to use, and packed with great nutrition. 

Lentils via Mealmakeovermoms.com/kitchen #lentils #pulses

Honestly, I love all types of pulses, but the pulse that pleases me most is the lovely lentil, or as we dietitians like to say, “the small pulse that packs a punch.”  I love ’em so much that earlier this year, we featured a roundup of 20 Healthy Lentil Recipes on the blog and dedicated a Cooking with the Moms podcast to pulses!

Lentils are easy to cook, and you can easily incorporate them into a variety of dishes. I love that they are nutrient dense and filled with protein, fiber, and other minerals like iron and potassium. Lentils have twice the protein of quinoa and provide 18 grams of fiber in a serving.

For more info on the nutritional content of lentils, check out Canadian Lentils.

Read more

Carrot Sunshine Smoothie Bowl

Beans in your smoothie bowl? You betcha!

This nutrient-packed smoothie bowl comes together quickly with fiber-rich cannellini beans, carrot juice, frozen pineapple, chia seeds, and banana. It’s naturally sweet, rich in vitamins A and C, and provides 5 grams of fiber.

Carrot Sunshine Smoothie Bowl via MealMakeoverMoms.com/kitchen #beans #smoothiebowl

This week, kids across the country are heading back to school, even though the sun is shining bright and summer is still in full swing. We realize that for a lot of you, this new back-to-school reality means taking a break from Pokemon GO, dusting off backpacks and lunchboxes, and revving up your repertoire of healthy family recipes.

Carrot Sunshine Smoothie Bowl via MealMakeoverMoms.com/kitchen #beans #smoothiebowl

To keep your kids well fed and well fueled throughout the day, we’re here to the rescue with this recipe for Carrot Sunshine Smoothie Bowls. We’ve created quite a few smoothie bowl recipes over the past few months, and we were determined to come up with at least one recipe with beans. (Ever since recording a Cooking with the Moms podcast episode on the importance of feeding your good gut bacteria with a variety of fiber-rich foods, we’ve been just a wee bit obsessed with beans … and other fiber-filled foods.) It may sound a bit strange, but the beans work really well in the recipe, adding thickness, and of course, fiber.

Blend up this flavorful bowl for breakfast, as an after-school snack … or even dessert. Read more

Freekeh Lentil Salad with Chickpeas and California Avocado – A Pulse Pairing Recipe!

– 2016 is the International Year of Pulses and what better way to celebrate than with a pulse-pairing recipe featuring nutrient dense California Avocados, lentils, and chickpeas. This recipe is vegetarian and perfect as a main dish or side salad. 

Freekeh Lentil Salad with Chickpeas and California Avocado via Mealmakeovermoms.com/kitchen #vegetarian #vegan

Lentils, chickpeas, dry beans, and dry peas are pulses. They are high in protein and fiber, inexpensive, and they contain important nutrients like iron, potassium and folate. The United Nations declared 2016 the “International Year of Pulses” (IYP) to raise awareness about the health, nutrition and sustainability of this humble plant-based food group and to celebrate the role of beans, chickpeas, lentils and other pulses in feeding the world.

Avocados pair perfectly with pulses, because together, they provide a mouth-watering symphony of flavors, textures, and nutrients. In this vegetarian recipe for Freekeh Lentil Salad with Chickpeas and California Avocado, the hearty, earthy pulses compliment the creamy, indulgent flavor of the avocados. Together in this scrumptious salad, they provide an impressive 9 grams of fiber, 9 grams of protein, and 20% iron per serving.

Read more

Arugula, Farro and Pistachio Salad with Raspberry Vinaigrette

Add a healthy, flavorful spin to homemade vinaigrette with convenient frozen raspberries, and then toss the dressing into this nutrient-packed salad made with arugula, pistachios, farro, goat cheese, chickpeas, avocado, carrots… and raspberries! 

Arugula, Farro and Pistachio Salad with Raspberry Vinaigrette via MealMakeoverMoms.com/kitchen #salad #RedRazz

In case you don’t have a ‘favorite’ go-to salad, we’re here to fill your salad void with a new recipe made with greens, grains, and a dressing featuring frozen red raspberries. It’s as flavorful as it is gorgeous! {We created this recipe in partnership with the National Processed Raspberry Council. We were compensated for our work, and all ideas are our own.}

Read more

Gluten-Free Walnut, White Bean and Quinoa Salad in a Jar {Podcast #284}

This gluten-free, salad-to-go is filled with fiber, flavor, and heart-healthy omega-3 fat, and whether you’re a busy mom or a school-age kid, we’re pretty sure you’ll look forward to eating it for lunch! 

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

Our new recipe and this week’s Cooking with the Moms podcast is sponsored by the California Walnut Commission.

Did you know that walnuts are the only nut—and one of the few foods—significantly high in omega-3 alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid? One ounce (about a handful) has 2.5 grams of ALA, which is more than the recommended daily amount of 1.6 grams for men and 1.1 grams for women.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

A few months ago, the 2015 Dietary Guidelines for Americans were released. The new recommendations from the USDA encourage all of us to reduce saturated fat intake and shift to foods high in the healthy polyunsaturated fats. Choosing plant-based foods like walnuts is a great way to help you meet that goal.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

Walnuts are versatile. We love to grab a handful for a snack, add them to breakfast favorites like fruit & yogurt parfaits and overnight oats, and incorporate them into pancakes, cookies and quick breads. They also provide an easy way to add more plant-based protein to things like salads and pasta dinners.

Tune in to this week’s Cooking with the Moms podcast by clicking on the PLAY button above for our easy Walnut, White Bean and Quinoa Salad in a Jar as well as two other recipes your family will love: Grab-and-Go Granola Bars and Rosemary and Sea Salt Walnuts.

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

This recipe is super easy. Start with two wide mouth, pint-size Mason jars, and fill each with light Italian salad dressing, quinoa, and white beans (AKA cannellini beans). Mix together and then keep building …

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

… with diced red bell peppers, feta cheese (that’s optional), and quartered kalamata olives …

Walnut, White Bean and Quinoa Salad in a Jar via MealMakeoverMoms.com/kitchen #walnuts #omega3 #glutenfree

… and then add the final touches with fresh basil and toasted, chopped walnuts. Yes please!

Each serving has over a day’s worth of good-for-you ALA omega-3 fat, 11 grams of filling fiber, and 14 grams of protein.

4.5 from 8 reviews
Walnut, White Bean and Quinoa Salad in a Jar
 
This gluten-free salad is seriously yummy, and it's super flexible. You can use any bean of your liking or add any veggie you love. Hmmm: Roasted beets sound good right now! And for even more flavor, go ahead and add some lemon zest to the quinoa/bean mixture or just before serving.
Author:
Recipe type: Lunch or Dinner
Serves: 2
Ingredients
  • 2 tablespoons light Italian salad dressing
  • 1 cup cooked quinoa, cooled
  • ½ cup cannellini beans, drained and rinsed
  • ½ cup diced red bell pepper (cut into ½-inch dice)
  • ¼ cup crumbled feta cheese, optional
  • 12 pitted kalamata olives, quartered (about ¼ cup)
  • ¼ to ½ cup loosely packed torn fresh basil leaves
  • 2 ounces lightly toasted walnuts, roughly chopped (about ½ cup)
Instructions
  1. Divide the salad dressing evenly between two wide mouth, pint-size Mason jars and top each evenly with the quinoa and white beans. Use a fork to stir the ingredients together until the quinoa and beans are well coated with the dressing.
  2. Continue layering each with the bell peppers, feta cheese as desired, olives, basil leaves, and the walnuts.
  3. Secure the lid and refrigerate. To serve, shake until the ingredients are combined, and then pour into individual bowls, or eat directly from the jar with a spoon or fork.
Notes
One salad has 25% vitamin A, 80% vitamin C, 20% iron, 10% calcium, and 2.7 grams ALA.
Nutrition Information
Serving size: (1 jar) Calories: 460, Fat: 29g, Saturated fat: 3g, Carbohydrates: 40g, Sodium: 590mg, Fiber: 11g, Protein: 14g

GIVEAWAY NEWS – {Giveaway is CLOSED}

Walnut Giveaway

Thanks to our friends with California Walnuts, look what we’re Giving Away:

– Walnut tote bag, which folds into a walnut shell
– Walnut spatula
– Walnut apron
– Walnut Pear Chardonnay Handmade Soap made with walnut shells
– 1 Mason jar filled with walnuts
– One-ounce walnut sample packs
– Recipe cards

TO ENTER add a comment right here on this blog post and tell us about your favorite way to incorporate walnuts into your family’s diet. Or simply tell us why you’d like to win the giveaway! (U.S. and Canada only please)

We will enter you into the giveaway additional times if you …

> Tweet about the giveaway with a link back to this post.

> Share the giveaway news with your Facebook fans and friends with a link back to the post.

> Follow us on Pinterest.

> Follow The Meal Makeover Moms on Facebook and Twitter (@MealMakeovrMoms).

Giveaway ends at noon on April 7th, so hurry up and enter! – Giveaway is CLOSED.

Ever wonder how walnuts are harvested? Check out this fun video!

Chilaquiles with Leftover Nachos for Breakfast {The Recipe Redux}

Saving leftover nachos to make chilaquiles (a traditional Mexican egg and tortilla chip breakfast) the next morning is a great way to decrease food waste and shake things up at breakfast.

Chilaquiles via MealMakeoverMoms.com/kitchen

This month, our Recipe Redux healthy blogger recipe challenge was to serve up a seven-ingredient-or-less recipe. We were asked to share a healthy, no-brainer dish that we fix for breakfast, lunch or dinner. Since Liz and I had just recorded a podcast on decreasing food waste I was inspired to repurpose some black bean and Cheddar cheese nachos that were left over from the night before.

Read more

Shrimp Tacos with Black Bean Salsa for Taco Tuesday

Add a fun new twist to Taco Tuesday with these Shrimp Tacos with Black Bean Salsa. They’re easy to make, and kids will love adding the bean-filled topping at the table.

Shrimp Tacos with Black Bean Salsa via MealMakeoverMoms.com/kitchen #seafood #TacoTuesday

The new 2016 Dietary Guidelines for Americans recommends eating two to three servings of seafood each week. Get one step closer to that goal with my tasty shrimp tacos. (If the crunchy taco shells are too difficult for your kids to eat, use soft flour tortillas instead.)

I created this recipe for CNN AccentHealth, which runs in doctor’s offices nationwide, and I hope it gets viewers one step closer to meeting their seafood consumption goal!

Shrimp Tacos with Black Bean Salsa via MealMakeoverMoms.com/kitchen #seafood #TacoTuesday

The shrimp cook up in minutes, and with a hint of garlic, they’re super yummy.

Shrimp Tacos with Black Bean Salsa via MealMakeoverMoms.com/kitchen #seafood #TacoTuesday

The salsa topping is easy too with just a few ingredients: green onions, lime juice, cilantro, red bell pepper, canned black beans, and canned pineapple.

Shrimp Tacos with Black Bean Salsa via MealMakeoverMoms.com/kitchen #seafood #TacoTuesday

Serve the salsa on the side and let everyone at your table build their own tacos.

Shrimp Tacos with Black Bean Salsa

5.0 from 1 reviews
Shrimp Tacos with Black Bean Salsa
 
You can use fresh or frozen shrimp in this recipe and any type of bean your family loves. If you're not a cilantro lover, leave it out or substitute with parsley. Heck, you can even use mint.
Author:
Recipe type: Dinner
Serves: 6
Ingredients
  • 12 taco shells
  • One 15-ounce can black beans, drained and rinsed
  • One 8-ounce can pineapple tidbits, drained
  • 1 cup finely diced red bell pepper
  • 3 green onions, roughly chopped (white and light green parts)
  • ⅓ cup roughly chopped cilantro, or more to taste
  • 1 tablespoon lime juice
  • Kosher salt
  • Black pepper
  • 2 teaspoons extra virgin olive oil
  • 1 garlic clove, minced
  • 1 pound small or medium fresh or frozen and thawed shrimp, peeled, deveined and tails removed
  • ½ teaspoon ground cumin
  • Optional toppings: Diced avocado, cilantro, plain Greek yogurt, diced tomato
Instructions
  1. Cook the tacos according to package directions. Set aside.
  2. To make the salsa, place the beans, pineapple, bell pepper, green onions, cilantro, and lime juice in a large bowl and stir to combine. Season with salt and pepper to taste. Set aside.
  3. Heat the oil in a large nonstick skillet over medium low heat. Add the garlic and cook, stirring constantly until fragrant and golden, 30 seconds to 1 minute.
  4. Raise the heat to medium, add the shrimp and cumin, and cook, stirring frequently, until cooked through and pink, about 4 minutes. Transfer to a bowl and set aside.
  5. Place about 5 shrimp in each taco shell with about ¼th of the salsa. Garnish with optional toppings.
Nutrition Information
Serving size: (2 tacos), Calories: 270, Fat: 10g, Saturated fat: 1g, Carbohydrates: 30g, Sodium: 690mg, Fiber: 5g, Protein: 18g

Are tacos part of your regular meal plan? What’s your favorite filling and topping?

Shrimp Tacos with Black Bean Salsa via MealMakeoverMoms.com/kitchen #seafood #TacoTuesday

 

Next Page »