Delicious, Low-Fat Mexican Casserole

owfi & Mothers Day 006By Janet K. Brown

We love Mexican food & to keep my weight down, I’m always mindful of keeping it light. I make this Mexican casserole all the time. It’s easy to fix, too, an extra bonus. It’s low-fat and delicious. Serve the casserole with pinto beans and a dinner salad for a complete meal. I often fix it to take for funerals or to shut-ins.


Mexican Casserole


93% lean ground beef

½ onion, chopped

98% fat-free cream of chicken soup

1 can Rotel tomatoes

2 cups 2% Monterey Jack or Mexican blend cheese

28 Multi grain Tostidas chips



Brown meat and onion in a skillet coated with cooking spray.

Add soup and tomatoes

Simmer for 15 minutes

Spray 6-inch x 12-inch pan with cooking spray.

Crush and scatter chips on the bottom of the pan.

Spread meat mixture over chips.

Sprinkle cheese over meat mixture.

Cook in a 325-degree oven for 20 minutes.

Freezes well to serve later.



Janet K. Brown lives in Wichita Falls, Texas with her husband, Charles. Writing became her second career after worthretiring from medical coding.

Worth Her Weight is the author’s first inspirational women’s fiction, but it makes a perfect companion to her previously released, Divine Dining: 365 Devotions to Guide You to Healthier Weight and Abundant Wellness. Both books encompass her passion for diet, fitness, and God’s Word.

Worth Her Weight marks Brown’s third book. Who knew she had a penchant for teens and ghosts? She released her debut novel, an inspirational young adult, Victoria and the Ghost, in July, 2012.

Janet and her husband love to travel in their RV, work in their church, and visit their three daughters, two sons-in-law and three perfect grandchildren.

Janet teaches workshops on writing, weight loss, and the historical settings of her teen books.

Find her at http:/ /

on Twitter at

on Facebook!/pages/Janet-K-Brown-Author/143915285641707


7 thoughts on “Delicious, Low-Fat Mexican Casserole

  1. Sounds good, Janet. I do a variation of this and add a can of Cream of Celery soup, milk, and (instead of Rotel) a can of enchilada sauce. Mmm … but not very low fat. 😦

  2. good change there, Sandra. The only way to make it a low fat dinner is to use the 93% fat ground beef, the fat-free cream soup, the 2% fat cheese, & the baked or multi grain Tostidas. That’s changes that can make many of dinner casseroles low fat. I’ll have to try the cream of celery & enchilada sauce sometime.

  3. Just had to come back and say I made this for dinner last night. I have the pickiest daughter who hates tomatoes and onions, and a very finicky husband – and they both loved it!! This is getting added to our menu rotation from now on!!

    On a side note, I’ve never used Rotel before and didn’t realize there was a little zip in it. So while the meat was cooking, I thought I should add a teaspoon or so of my homemade taco seasoning. Needless to say, our casserole was probably a bit spicier than it should have been. But we still loved it so that’s a guaranteed keeper!

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