Brown Rice vs. White Rice: Glycemic Index Comparison
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Lunch: Chicken Nacho Casserole
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cooking spray
1/8 tsp ground black pepper
1 lb boneless, skinless chicken breasts, cut into small pieces
1 (15 oz) can fire-roasted diced tomatoes
1 cup no salt added black beans, drained and rinsed
2 tsp chili powder
1/2 tsp cumin
1/2 tsp garlic powder
2/3 cup reduced-fat cheddar cheese, shredded
1.5 oz (or about 24) baked tortilla chips, crushed
Instructions
Preheat the oven to 375 degrees F. Spray a 2 1/2 quart baking dish with cooking spray.
Season the chicken with black pepper. Spray a large sauté pan with cooking spray and heat over medium-high. Add the chicken and cook for 8 minutes.
Add the diced tomatoes, black beans, chili powder, cumin and garlic powder to the pan. Reduce the heat to low and simmer for 5 minutes.
Pour the chicken mixture into the baking dish. Sprinkle cheese on top and then top with the crushed tortilla chips. Bake 12 minutes or until the cheese is melted.
Choices/Exchanges: 1 Starch, 3 Lean Protein
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Serving Size: 6
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 210 kcal | ||
| Fat 6 g | ||
| Carbohydrate 17 g | ||
| Protein 23 g | ||
| Cholesterol 50 mg | ||
| Saturated Fat 2.3 g | ||
| Sodium 360 mg | ||
| Sugar 3 g | ||
| Fiber 3 g | ||
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