Go Back
+ servings
low carb keto southwest black bean casserole recipe

Southwest Casserole with Ground Beef and Beans

Course: Main Course
Cuisine: American, Mexican
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6 servings
Calories: 393
Here's a black soy beans recipe that lowers the carbs for a typical Southwest style black bean casserole. This low carb high fat meal is loaded with flavor.
Print Recipe

Ingredients

  • 1 pound ground beef
  • 1 chopped onion
  • 1 jalapeno pepper seeds and ribs removed, diced
  • 1 red pepper chopped
  • ½ tsp salt
  • ½ tsp ground cumin
  • 1 tablespoon red pepper flakes
  • 5 cloves garlic minced
  • cup low-sodium beef broth
  • 15 ounces black soy beans (canned) rinsed and drained, see note
  • 14 ounces diced tomatoes (canned) drained
  • 3 slices no sugar bacon cooked and chopped
  • 1 cup shredded Monterey Jack 4 oz
  • ½ cup shredded Cheddar cheese 2 oz
  • ¼ cup thinly sliced green onions

Instructions

  • Preheat oven to 425F.
  • Heat a large skillet over medium-high heat. Add ground meat and half the onions to the pan, sauteing until meat is browned. Remove, drain if necessary, and set aside.
  • Coat pan with olive. Add remaining onion, pepper, and jalapeno, sauteing for 4 minutes; stirring occasionally. Add salt, cumin, red pepper, and garlic. Saute for 1 minute, stirring constantly (I added a tablespoon or two of water to keep things from sticking in the pan.)
  • Stir in broth and black soy beans. Bring mixture to a boil and cook for 5-10 minutes. Mash beans to desired consistency.
  • Spoon mixture into a 2 quart or 8-inch square baking dish coated with cooking spray. Top with browned meat, bacon, tomato, and cheese. Bake at 425°F for 30 minutes or until lightly browned. Top with green onions and let cool for at least 10 minutes.
  • Best served with sour cream.

Notes

For those who don't like beans, you can sub in extra ground meat or even a low carb vegetable like cauliflower.
Makes 6 servings
Nutrition per serving: 393 calories, 25.6g fat, 685mg sodium, 10.5g carbs, 5.2g fiber, 5.3g net carbs, 30.2g protein

Nutrition

Calories: 393 | Carbohydrates: 10.5g | Protein: 30.2g | Fat: 25.6g | Sodium: 685mg | Fiber: 5.2g

Additional Info

Net Carbs: 5.3 g | % Carbs: 5.7 % | % Protein: 32.4 % | % Fat: 61.9 % | SmartPoints: 9
Values
Array
(
    [calories] => 393
    [carbohydrates] => 10.5
    [protein] => 30.2
    [fat] => 25.6
    [sodium] => 685
    [fiber] => 5.2
)

© LowCarbYum.com

Unauthorized use and/or duplication of this material without written permission from site owner Lisa MarcAurele is strictly prohibited.