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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:
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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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Serving Size: 8
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 231 kcal | ||
| Fat 2.37 g | ||
| Carbohydrate 35.34 g | ||
| Protein 19.11 g | ||
| Iron 102 mg | ||
| Calcium 57 mg | ||
| Cholesterol 35 mg | ||
| Monounsaturated Fat 0.38 g | ||
| Polyunsaturated Fat 0.38 g | ||
| Saturated Fat 0.1 g | ||
| Sodium 338 mg | ||
| Sugar 3.32 g | ||
| Potassium 338 mg | ||
| Vitamin A 118 mcg | ||
| Vitamin C 98 mg | ||
| Fiber 5.4 g | ||
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