Mexican Chicken Casserole with Black Beans
A low fat, high fiber hearty meal.
1/2 cup tomatoes with jalapenos, canned
1 cup dry short grain brown rice
1/4 tsp seasoned salt
1 lb ground chicken breast
1 oz rice cheese mozzarella style
12 oz black beans
1 cup cilantro
2 tbsps chili powder
1 tbsp garlic powder
1 tbsp black pepper
1 cup mushrooms, sliced
1/2 cup zucchini & yellow squash. sliced
4 oz sweet yellow corn
4 oz sweet onion
1/2 cup summer squash, sliced
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.
in 1 serving of Mexican Chicken Casserole with Black Beans.
, 59% carbs, 32% protein.
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