Recipe: Hearty 7 Layers Mexican Caserole/Dip

When my family and I decided to cut back on meat/saturated fats for heart health and cancer prevention I started making this recipe! While it is meatless, you don't sacrifice any protein! The best part is that it is simple to adjust to your liking!

Start with an 8x8 pan

1: Beans
    I like to use seasoned black beans and mash them a little bit into my pan. Here is how I season it:
            2 Tbsp. olive oil

2 cloves garlic, minced

1 tsp. ground cumin

1 can black beans, rinsed and drained

1 1/3 c. tomato juice

1/2 tsp. salt

2 Tbsp. fresh chopped cilantro

In a nonstick skillet, cook garlic and cumin in olive oil over medium heat until you can smell it. Add beans, tomato juice, and salt. Continually stir until heated through. Just before serving stir in the cilantro.

2. 2 cups cooked Brown Rice (white rice if fine too, however there is more protein in brown rice and in a recipe like this I think even those who hate brown rice wouldn't really be able to tell the difference)

    I like to season mine one of two ways: 

    a. sprinkle with cumin, paprika and a dash of chili powder

    b. salt, garlic and lime juice (I usually do this if I am going to use the lime tortilla chips)

3. 1 cup or so Plain Yogurt or Sour Cream

    I vote plain yogurt for maximum nutrient density. If you compare them the yogurt is going to provide you with more protein, nutrients and live cultures with less calories and fat. My brother-in-law ate this recipe for years without even realizing that it had yogurt in it.

4. 2 cups grated Cheese

    Pepper Jack is my favorite. Use your favorite too! Colby Jack or Cheddar perhaps...

5. Avocado (if you are a super guacamole fan, then use a layer of guac before the cheese instead)

6. Tomatoes (Or perhaps a good pico de gallo or just tomatoes and green onion)

            2 fresh tomatoes, chopped

1/2 white onion, chopped

1/4 bunch of cilantro, chopped

1 cloves garlic, minced

½ tsp. lime juice

1/2 tsp. salt

1/4 tsp pepper 

Mix everything together and chill.

7. Olives 

8. Green Onion

Wrap in a tortilla, spoon into a taco shell or eat it with tortilla chips! This is very filling and nutrient rich! One serving gives you roughly 30 g of protein (if you use yogurt and brown rice) and the vegetables and olives provide antioxidants! Pair this is a fruit side dish and you are set!