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Taco Glop

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Taco Glop is a comforting, American-style comfort food dish that transforms simple ingredients into a satisfying meal. This recipe combines lean ground chicken with canned tomatoes and refried beans, seasoned with classic taco spices for a robust flavor profile. The mixture simmers until thickened, creating a hearty topping for crispy tortilla chips. It&# 226;ÂÂs an excellent option for weeknight dinners, offering a lower-fat alternative to traditional taco casseroles without sacrificing taste. Perfect for families or casual gatherings, this dish allows for endless customization with fresh garnishes like lettuce, onions, cheese, and salsa. ItâÂÂs quick to prepare, uses pantry staples, and delivers a warm, savory experience that everyone will love.
Cooking Method: , ,
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 251.8
Dietary: Diabetic, Low-fat
Description
Taco Glop is a comforting, American-style comfort food dish that transforms simple ingredients into a satisfying meal. This recipe combines lean ground chicken with canned tomatoes and refried beans, seasoned with classic taco spices for a robust flavor profile. The mixture simmers until thickened, creating a hearty topping for crispy tortilla chips. It&# 226;€™s an excellent option for weeknight dinners, offering a lower-fat alternative to traditional taco casseroles without sacrificing taste. Perfect for families or casual gatherings, this dish allows for endless customization with fresh garnishes like lettuce, onions, cheese, and salsa. It’s quick to prepare, uses pantry staples, and delivers a warm, savory experience that everyone will love.
Ingredients
  • 1 pound Ground chicken
  • 1 can (1 lb) Canned tomatoes
  • 1 can No-fat refried beans
  • 1 packet Taco seasoning
  • 4 ounces Tortilla chips
  • Garnishes: Fat-free sour cream, shredded lettuce, chopped onions, grated low-fat cheese, chopped fresh tomatoes or fresh salsa, sliced ripe olives
Directions
  1. 1
    Heat a nonstick frying pan over medium heat. Add the ground chicken and cook, breaking it up with a spoon or spatula, until browned and no longer pink.
  2. 2
    Drain any excess fat from the cooked chicken.
  3. 3
    Stir in the taco seasoning mix and the canned tomatoes, breaking up the tomatoes with your spoon.
  4. 4
    Add the can of no-fat refried beans to the pan and stir well to combine with the chicken and tomato mixture.
  5. 5
    Reduce heat to low and let the mixture simmer for 5 to 10 minutes, stirring occasionally, until the flavors meld and the sauce thickens slightly.
  6. 6
    While the mixture simmers, place approximately 1 ounce of tortilla chips onto each of 4 plates.
  7. 7
    Divide the warm chicken and bean mixture evenly over the chips on each plate.
  8. 8
    Top with your choice of garnishes, such as fat-free sour cream, shredded lettuce, chopped onions, grated low-fat cheese, salsa, or sliced olives.
  9. 9
    Serve immediately while warm.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 251.8kcal
% Daily Value *
Total Fat 15.0g24%
Saturated Fat 4.1g21%
Cholesterol 90.8mg31%
Sodium 79.9mg4%
Total Carbohydrate 3.9g2%
Dietary Fiber 1.2g5%
Sugars 2.6g
Protein 24.7g50%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.

Substitutions: You can substitute ground turkey for ground chicken for a similar low-fat result. If you prefer a spicier kick, use a hot taco seasoning packet or add a dash of cayenne pepper.

Variations: For a heartier meal, add cooked brown rice or quinoa to the chicken and bean mixture before serving. You can also bake this dish by transferring the chip and meat mixture to a baking dish and broiling briefly until the cheese melts.

Tip: Ensure the chicken is fully cooked before adding the seasoning and tomatoes. Drain the tomatoes if they are particularly watery to prevent the "glop" from becoming too soupy.

Keywords: taco, chicken, ground chicken, low fat, diabetic friendly, american, casserole, beans, tortilla chips, quick dinner, family meal, savory, comfort food, easy recipe, weeknight
Read it online: https://www.chefs-mate.com/recipe/taco-glop/