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My husband went back for seconds and said I get an A plus for this recipe! It is a rich, meaty, stick-to-your-ribs comfort casserole.  

You can assemble this casserole ahead of time and bake just before dinner time.  There is nothing fancy about this casserole or most casseroles for that matter; however, they are convenient, easy and will feed a family or provide leftovers if there are just two of you.


I will admit that I am a bit of a spice chicken.  I used a green pepper in this recipe instead of the required jalapeno pepper, and I found the casserole very much to my liking.  My husband loved it too.  To my mind this casserole has just enough zippy spice to make it appealing to everyone.  

I used black beans; however, they are carbier than soy black beans (gave the nutritional analysis for both!!) and only possible to eat them during the maintenance phase, so if you are dieting, or if you have diabetes, black soy beans are what I recommend instead.  Black beans are the one legume my husband likes.  Soy beans are not the greatest for me on account of soy is a goitrogen and I have Hashimoto’s Thyroiditis. 

If you like you can use blended cheese such as Mexican Blended Cheese. I used what I had on hand.  I had precious little Cheddar cheese in my fridge.  You can easily increase that by doubling the amount suggested.  Monterey Jack cheese is usually used; however, Mozzarella cheese would work, too.

Instead of garlic cloves, I used the minced garlic in a bottle, which I find so convenient to have in the refrigerator at all times.  I used yellow bell peppers; however, red bell peppers would be great in this as well.

​This meat mixture is so yummy and versatile.  You could use it in tacos if you wish.



2 lbs ground beef (0.9 kg)

1 tbsp minced garlic (15 ml)

2 tsp chili powder (10 mL)

2 tsp red pepper flakes (10 mL)

11/2 tsp salt (7 mL)

1 tsp Montreal steak seasoning (5 mL)

1/2 tsp black pepper (2 mL)

14.5 oz can diced tomatoes (411 g)

1 jalapeno pepper, seeds and ribs

  removed, chopped, OR green pepper

2 yellow peppers, chopped

15-oz can black soy beans, OR (425 mL)

  black beans (maintenance-style eating)

6 slices bacon, cooked and diced

2 cups shredded Monterey Jack cheese (500 mL)

1/4 cup shredded Cheddar cheese (60 mL)


1/4 cup chopped green onions (60 mL)


Preheat the oven to 400°F (200°C). 


In large nonstick frying pan, cook ground beef over medium high heat.  As the meat begins to brown, add minced garlic, chili powder, red pepper flakes, salt, Montreal steak seasoning and black pepper. Stir well.  Then add in diced tomatoes and cook until the tomatoes have softened more.  Set aside.


In another nonstick frying pan, in olive oil, cook jalapeno and yellow peppers until softened.  Add black soy beans, OR black beans.  Use a potato masher to mash the beans as they cook to the texture preferred.  Add to meat and stir to combine.  Scoop into a 9 x 13-inch (23 x 33 cm) glass baking dish and spread evenly.  Top with bacon and Monterey Jack and Cheddar cheeses.  Bake 30 minutes uncovered.  Allow to cool 10 minutes before serving. Garnish with green onions. Serve with sour cream.

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Yield:  9 servings

Black beans/black soy beans

450.7/431.6 calories

35.0/35.1 g protein

26.4/28.1 g fat

4.5/4.0 g fiber

12.1/6.1 g net carbs 

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