Mexican Chicken Casserole with Black Beans Recipe With Nutrition Data and Calorie Count

A low fat, high fiber hearty meal.

Yields:

8 servings

Prep Time:

20 mins

Cook Time:

30 mins

Meal Type:

Main Dish

Rating:

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.

Nutrition Facts

Serving Size 1 serving

Calories

Amount Per Serving 231

% Daily Value*

Nutrition summary:

There are 231 calories in 1 serving of Mexican Chicken Casserole with Black Beans.

How long would it take to burn off 231 KCal?
Basketball	23 minutes
Cycling (10 MPH)	32 minutes
Jogging	19 minutes
Running	15 minutes
Swimming (crawl, moderate pace)	22 minutes
Walking	27 minutes
Weight Training	27 minutes
Values estimated based on person weighing 160 lbs.