Cowboy Casserole with Cheddar Jalapeño Biscuit Crust
2 pounds ground beef (90% lean)
1 tablespoon olive oil
1 onion, diced
2 teaspoons garlic powder
1 teaspoon cumin
1 (10 ounce) diced tomatoes and green chilies
8 ounces tomato sauce
1 cup beer or beef broth
1/4 cup Worcestershire sauce
8 ounces mixed frozen vegetables
1 (29 ounce) can no-salt-added pinto beans, drained
Salt to taste
1 1/2 cups flour
2 teaspoons black pepper
1 teaspoon salt
2 teaspoons baking powder
4 ounces butter
3/4 cup 1% low-fat milk
1 cup shredded reduced-fat cheddar cheese
1 jalapeño, diced
Heat oven to 400 degrees F.
Heat large nonstick skillet over MEDIUM heat until hot. Add ground beef
and cook 8-10 minutes, breaking beef into small crumbles while stirring
occasionally. Season with salt, as desired.
Add oil to a large heavy-based pot. Add onion and cook until softened,
about 5 minutes. Add in garlic powder and cumin, and return beef to the pot.
Pour in diced tomatoes and green chilies, tomato sauce, beer (or stock),
Worcestershire sauce and stir to combine. Bring to a simmer and cook until
liquid has reduced, about 20 minutes.
Stir in frozen vegetables and beans.
In a bowl, combine flour, salt, pepper and baking powder, then cut the
butter in using a pastry cutter. You can also do this step in a food
processor. Add the milk and stir until just combined, then add the cheese
and jalapeños and stir a few more times until distributed evenly, but do not
overwork the dough.
Pour the beef mixture into a deep casserole dish. Use a cookie scoop to
spoon the biscuit mix on top. The biscuits will spread out as they cook so
leave room in between.
Bake for 20-25 minutes until biscuits are golden brown and cooked
Yield: 6 to 8 servings
* For quicker prep, use Bisquick.
Nutrition information per serving (based on 95% lean ground beef): Calories 620; Total fat 24g (Sat. fat 13g; Trans fat 1g); Cholest. 115mg; Sodium 880mg; Total Carb. 59g; Fiber 12g; Total Sugars 5g; Protein 43g; Vit D (6% DV); Calcium (30% DV); Iron (40% DV); Potas. (35%DV)