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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
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%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
12%
of RDI*
(231 calories)
12% of RDI
Calorie Breakdown:
 
Carbohydrate (59%)
 
Fat (9%)
 
Protein (32%)
* Based on a RDI of 2000 calories


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