Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check pre-shredded cheese for modified food starch (best to shred your own).
"When it's done properly, taco should be a verb." -Jonathan Gold
The refrigerator light goes on...
When I was growing up we would have what my mom called tamale pie. It was essentially tacos in a Pyrex dish baked and I still love it. The tortillas give it a great corn flavor and then there are beans, cheese onions and jalapeños.
This version is based on one of my favorite tacos that I have at a taco joint. It's a great place because you can build your own tacos from a list of great ingredients - different veggies, beans, salsas, etc.. I build mine with the broccoli, cheese, roasted garlic, corn, and black beans. I was thinking about wanting some of those tacos at lunch the other day, and the idea of combining those flavors - roasted broccoli along with the sweet and umami roasted garlic and corn with the savory onions and cheese - as a tamale pie popped into my head. Try this recipe. Make extra and take it for lunch this week.
Broccoli Corn Taco Bake
Servings: 4 | Serving size: 1/4th pan
Cooking time: 60 minutes
This recipe can easily be multiplied using multiple pans and makes great leftovers.
| 2 tsp. | olive oil |
| 2 large | white onions (sliced) |
| 1 large head | broccoli (cut into small flowerets) |
| 2 ears | corn (kernels cut from cob)(or 3 cups frozen corn) |
| spray oil | |
| 1 – 15 ounce can | no salt added black beans (drained and rinsed) |
| 4 Tbsp. | pickled jalapeno peppers (cut into small dice) |
| 2 bulbs | roasted garlic |
| 12 | corn tortillas |
| 1/8 tsp. | salt |
| 8 ounces | reduced fat Monterey jack cheese (shredded)(divided) |
Preheat the oven to 325°F.
Line a 12 inch oblong Pyrex dish with aluminum foil.
Place the olive oil in a large skillet pan over medium high heat.
Add the onions and cook for about 10 minutes. Stir frequently.
When the onions are soft and caramelized, remove to a bowl and set aside.
Add the broccoli and corn to the skillet. Spray with oil and place in the oven.
Roast for 15 minutes. Toss occasionally.
Remove from the oven and add the garlic cloves. Toss well.
Combine the black beans, peppers and salt in a bowl and toss until blended.
Place a layer of 6 tortillas in the bottom of the Pyrex dish.
Add the black bean mixture and half of the cheese.
Top with the broccoli and corn mixture.
Cover with foil and bake for 15 minutes.
Remove the foil and top with the remaining cheese.
Bake for another 10 minutes.
Serve.
Nutrition Facts
Serving size = 1/4 pan
Servings = 4
Amount Per Serving
| Calories 520 | Calories from Fat 138 |
| % Daily Value |
| Total Fat 15g | 23% |
| Saturated Fat 5g | 25% |
| Monounsaturated Fat 4g | |
| Trans Fat 0g | |
| Cholesterol 30mg | 10% |
| Sodium 503mg | 21% |
| Total Carbohydrates 66g | 22% |
| Dietary Fiber 12g | 48% |
| Sugars 7g | |
| Protein 31g |
| Vitamin A 0% | Vitamin C 20% |
| Calcium 10% | Iron 15% |
| Vitamin K 3mcg | Potassium 701mg |