I Know This Because I Am One, and I Love This Stuff

By: Mary Pat Baldauf

I’ve been eating healthier for about five years now. I best describe my “diet” as simple clean eating: fresh fruits and vegetables, whole grains and lean proteins instead of pre-packaged, processed foods or fast food. I love eating this way, but do occasionally miss some of those comfort foods we all know and love.

That all changed when I tried a recipe for Cheesy Taco Bake from a now defunct website called The Naked Kitchen. The best way to describe this recipe? A healthy “Hamburger Helper,” without the hamburger. Double this for freezing! Your kids and/or picky eaters will LOVE it; I know because I have a palate of a six-year-old.

Warning: There’s a little upfront work with this recipe as you must pre-make the enchilada sauce and taco seasoning. However, once you make both, you’ll have plenty to use for several batches. In a hurry? You can always use store-bought enchilada sauce and taco seasoning.

Cheesy Taco Bake 

(Makes 8-10 servings)

• 1/4 cup olive oil
• 2 tbsp whole wheat flour
• 6 heaping tbsp nutritional yeast
• 2 tbsp Taco Seasoning *
• 4 heaping tbsp Homemade Enchilada Sauce **
• 1 1/4 cup + 1 tbsp low sodium vegetable broth
• 1 small onion, diced (Being the picky eater I am, I skip the onions and use onion powder instead.)
• 1 can (15 ounces) no salt added black beans, drained and rinsed
• 7 ounces organic firm tofu (you can also substitute with quinoa or any other protein source)
• 8 ounces whole grain pasta of choice, cooked
• 1/2 cup croutons, finely crushed
• 1 1/2 cups cooked rice
• 4-6 ounces shredded cheese

* Homemade Enchilada Sauce

• 1/4 cup olive oil
• 1 tbsp whole wheat flour
• 3 tbsp chili powder
• 12 ounces no salt added tomato paste
• 2 cups low sodium vegetable broth
• 1 tsp onion powder
• 1 tsp cumin
• 3 cloves garlic, minced
• sea salt to taste

** Homemade Taco Seasoning

• 2 tbsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 tsp dried oregano
• 1 tsp paprika
• 1 tbsp ground cumin
• 2 tsp sea salt

Preparation

• Preheat oven to 350 degrees.
• In a medium sauce pan heat olive oil over medium high heat. Once the oil is hot add the flour, reduce heat to low and stir until completely dissolved.
• Add in the enchilada sauce and broth. Stir well and then add the nutritional yeast and taco seasoning. Mix well, remove from heat and set aside.
• In a large sauté pan add 1 tbsp broth and heat over medium high heat. Add onions and sauté until translucent.
• While the onions are cooking, use a fork and mash the tofu into small crumbles.  Add the crumbled tofu and black beans to the pan and stir well. Remove from heat.
• In a large bowl add the cooked pasta and rice, the onion, bean and tofu mixture, and the cheesy enchilada sauce. Stir well and transfer mixture to a 9 x 13 glass baking dish.
• Sprinkle the cheese evenly over the top (if using) and then the croutons. Place in the oven for 25-30 minutes. Remove from oven and let cool for 5 minutes before serving.