Dinner: Mexican Chicken Casserole with Black Beans

A low fat, high fiber hearty meal.

Prep Time: 20 mins

Cook Time: 30 mins

Total Time: 50 mins

This recipe includes superfoods such as:

Chicken Breast, Brown Rice

Health benefits of Mexican Chicken Casserole with Black Beans

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1/2 cup tomatoes with jalapenos, canned
1 cup dry short grain brown rice
1 oz rice cheese mozzarella style
1/4 tsp seasoned salt
12 oz black beans
1 lb ground chicken breast
1 cup cilantro
2 tbsps chili powder
1 tbsp garlic powder
1 tbsp black pepper
4 oz sweet yellow corn
1 cup mushrooms, sliced
4 oz sweet onion
1/2 cup zucchini & yellow squash. sliced
1/2 cup summer squash, sliced

Instructions

1. Cook 1 cup of dry rice ahead of time (yields about 2 cups cooked). Open can of beans into colander, rinse and let drain.

2. Brown chicken (or turkey) in non-stick skillet with a little cooking spray to stop from sticking.

3. When browned, put in med-large mixing bowl. (You can put some of the chili powder, garlic, seasoned salt and pepper on the meat.)

4. In same pan, spray with more cooking spray, add onion and cook until almost translucent, then add zucchini, mushrooms and frozen corn.

5. Cook until tender. Add to bowl with meat.

6. Also in bowl, add cooked rice, canned tomatoes, black beans, cilantro, and other seasonings.

7. Mix well and put into casserole dish or small cake pan. Sprinkle cheese on top. Bake at 350 °F (175 °C) for 1/2 hour or until hot.

8. Note: freezes well in containers or freezer bags.

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