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Yields:
8 servings
Prep Time:
20 mins
Cook Time:
30 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Mexican Chicken Casserole with Black Beans

A low fat, high fiber hearty meal.

Ingredients

Directions

  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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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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Nutrition summary:

There are 231 calories in 1 serving of Mexican Chicken Casserole with Black Beans.
Calorie break-down: 9% fat, 59% carbs, 32% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 21
Calories 231
 
% Daily Values*
Total Fat 2.37g 4%
  Saturated Fat 0.101g 1%
  Polyunsaturated Fat 0.384g  
  Monounsaturated Fat 0.382g  
Cholesterol 35mg 12%
Sodium 338mg 14%
Potassium 338mg  
Total Carbohydrate 35.34g 12%
  Dietary Fiber 5.4g 22%
  Sugars 3.32g  
Protein 19.11g  
 
Vitamin A 15% Vitamin C 12%
Calcium 7% Iron 13%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
12%
of RDI*
(231 calories)
12% of RDI
Calorie Breakdown:
 
Carbohydrate (59%)
 
Fat (9%)
 
Protein (32%)
Carbohydrates, 35.34g (59%) Fat, 2.37g (9%) Protein, 19.11g (32%)
* Based on a RDI of 2000 calories