Preparation Time: 20 mins
Cooking Time: 30 mins
Rating:
FatSecret Members Average Rating
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by member: suzncc
Mexican Chicken Casserole with Black Beans
A low fat, high fiber hearty meal.
Ingredients
Directions
- Cook 1 cup of dry rice ahead of time (yields about 2 cups cooked). Open can of beans into colander, rinse and let drain.
- Brown chicken (or turkey) in non-stick skillet with a little cooking spray to stop from sticking.
- When browned, put in med-large mixing bowl. (You can put some of the chili powder, garlic, seasoned salt and pepper on the meat.)
- In same pan, spray with more cooking spray, add onion and cook until almost translucent, then add zucchini, mushrooms and frozen corn.
- Cook until tender. Add to bowl with meat.
- Also in bowl, add cooked rice, canned tomatoes, black beans, cilantro, and other seasonings.
- 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.
- Note: freezes well in containers or freezer bags.
131 members have added this recipe to their cookbook.
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Reviews
I used half the cilantro called for and there was still too much. I also used half of the chili powder. I've never heard of rice cheese but one ounce of cheese for an entire casserole? I used about a cup of low fat cheddar. I will continue to modify the recipe and use it because I think it has great potential. Thanks for submitting it.
23 May 12 by member: thunderchow
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Moist, delicious, and sweet.
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High protein and high fiber recipe.
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Light and delicious, perfect for breakfast.
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Simple, healthy, and low in calories.
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Nutritional Summary:
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There are 231 calories in 1 serving of Mexican Chicken Casserole with Black Beans.
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Calorie Breakdown: 9% fat, 59% carbs, 32% prot. |
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Nutrition Facts
Amount Per Serving
Calories
231
% Daily Values*
Total Fat
2.37g
3%
Saturated Fat
0.101g
1%
Trans Fat
0g
Polyunsaturated Fat
0.384g
Monounsaturated Fat
0.382g
Cholesterol
35mg
12%
Sodium
338mg
15%
Total Carbohydrate
35.34g
13%
Dietary Fiber
5.4g
19%
Sugars
3.32g
Protein
19.11g
Vitamin D
0mcg
1%
Calcium
16mg
1%
Iron
0.77mg
4%
Potassium
338mg
7%
Vitamin A
38mcg
4%
Vitamin C
6.3mg
7%
Calorie Breakdown:
Carbohydrate (59%)
Fat (9%)
Protein (32%)
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*Based on an RDI of 2000 calories
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