DASH Diet Mexican Bake recipe

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Ingredients

1 ½ cups cooked rice, preferably brown
1 pound skinless, boneless chicken breast, cut in bite-sized pieces
2 (14.5 ounce) cans no-salt-added tomatoes, diced or crushed
1 (15 ounce) can no-salt-added black beans, drained and rinsed
1 cup frozen yellow corn kernels
1 cup chopped red bell pepper
1 cup chopped poblano pepper
1 tablespoon chili powder
1 tablespoon cumin
4 garlic cloves, crushed
1 cup shredded reduced-fat Monterey Jack cheese
¼ cup jalapeno pepper slices

Nutrition Info

324.7 calories
carbohydrate: 36.9 g
cholesterol: 56.5 mg
fat: 7.1 g
fiber: 7.9 g
protein: 28.4 g
saturatedFat: 3.1 g
servingSize: -
sodium: 355.8 mg
sugar: 6 g
transFat: : -
unsaturatedFat: : -

Directions

  1. Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic, pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.

Recipe Yield

6 servings

Recipe Note

Mexican flavors will make this chicken casserole a family favorite.

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