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

Mexican Chicken Casserole with Black Beans

A low fat, high fiber hearty meal.

Yields:

8 servings

Prep Time:

20 mins

Cook Time:

30 mins

Meal Type:

Main Dish

Rating:

Ingredients

  • 4 oz sweet onion
  • 1 cup mushrooms, sliced
  • 1/2 cup zucchini & yellow squash. sliced
  • 1/2 cup summer squash, sliced
  • 1/2 cup tomatoes with jalapenos, canned
  • 1 cup dry short grain brown rice
  • 1 oz rice cheese mozzarella style
  • 4 oz sweet yellow corn
  • 1 cup cilantro
  • 2 tbsps chili powder
  • 1/4 tsp seasoned salt
  • 1 tbsp garlic powder
  • 1 tbsp black pepper
  • 12 oz black beans
  • 1 lb ground chicken breast

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

Daily Values

Calories
Amount Per Serving 231
% Daily Value*
  • Total Fat
    Amount Per Serving 2.37g
    % Daily Value 3%
    • Saturated Fat
      Amount Per Serving 0.101g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.384g
    • Monounsaturated Fat
      Amount Per Serving 0.382g
  • Cholesterol
    Amount Per Serving 35mg
    % Daily Value 12%
  • Sodium
    Amount Per Serving 338mg
    % Daily Value 15%
  • Total Carbohydrate
    Amount Per Serving 35.34g
    % Daily Value 13%
    • Dietary Fiber
      Amount Per Serving 5.4g
      % Daily Value 19%
    • Total Sugars
      Amount Per Serving 3.32g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 19.11g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 4mcg
    % Daily Value 0%
  • Vitamin C
    Amount Per Serving 7mg
    % Daily Value 8%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 1mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 4mg
    % Daily Value 22%
  • Potassium
    Amount Per Serving 338mg
    % Daily Value 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 nutritional advice.

Nutrition summary:

  • Calories 231 KCal
  • Fat 2.37 g
  • Carbs 35.34 g
  • Protein 19.11 g

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.

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