To prep this fiesta-worthy dish ahead, make the recipe up through step 4. Wrap the dish tightly in plastic, cover with a layer of foil, and freeze for up to 3 months. When you’re ready to serve, simply remove the plastic, re-cover tightly with foil, and bake at 375°F until hot throughout, about 1 hour. Top with salsa and lettuce, sprinkle with cilantro, and enjoy.

Tex-Mex 7-layer bake

1 hour 15 minutes
4 servings
  • Preparation time:
  • Cooking time:
  • Total time:

Turkey, veggies, beans and fragrant herbs and spices... this hearty dish will satisfy even the biggest appetite.
  • Ingredients
  • Method


Cooking spray*
2 red bell peppers, cored, seeded, and chopped
1 lb. 95% lean ground turkey
1 cup finely chopped onion
3 garlic cloves, minced
1 Tbsp. chili powder
1 (14.5-oz.) can diced tomatoes
½ cup plain fat-free cottage cheese
½ cup plain fat-free Greek yogurt, plus more for serving
2 cups steamed plain white rice
1 (15-oz.) can black beans, drained, rinsed, and lightly mashed
3 plum tomatoes, seeded and diced
1 Tbsp. fresh lime juice, plus lime wedges for serving
½ jalapeño pepper, finely chopped
2 Tbsp. chopped fresh cilantro, plus more for serving
1 cup shredded iceberg lettuce
*Up to 10 short sprays of any cooking spray are Free. After that, count ½ Syn for every additional 5 sprays used.


  1. Preheat the oven to 375°F. Lightly coat a Dutch oven with cooking spray and heat over medium-high heat until hot. Add the bell peppers and cook, stirring occasionally, until slightly softened, 3–5 minutes; transfer to a bowl and set aside.
  2. Add the ground turkey, ¾ cup chopped onion, and garlic to the pot and cook, breaking the turkey into smaller pieces, until turkey is no longer pink, about 5 minutes. Stir in the chili powder and cook for 1 more minute. Stir in the diced tomatoes. Reduce the heat to medium-low, cover, and simmer for 10 minutes; season lightly with salt and pepper.
  3. Meanwhile, combine the cottage cheese and yogurt in a blender and puree until smooth; transfer to a small bowl and set aside. Lightly coat an 11 x 7" baking dish with cooking spray.
  4. Spread the rice over the bottom of the dish and top with one layer each of the turkey mixture, yogurt mixture, sautéed peppers, and beans. Cover the dish with foil and bake until hot, about 30 minutes.
  5. Combine the plum tomatoes, remaining ¼ cup chopped onion, lime juice, jalapeño, and cilantro in a medium bowl to make a salsa. Top the casserole with a layer of the salsa, then the lettuce. Sprinkle with more cilantro and serve with more yogurt and lime wedges.