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DASH Diet Mexican Bake

SUBMITTED BY: USA WEEKEND columnist Jean Carper 

"Mexican flavors will make this chicken casserole a family favorite."

SERVINGS

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Servings
 

INGREDIENTS (Nutrition)

  • 1 1/2 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
  • 1/4 cup jalapeno pepper slices (optional)

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.

FOOTNOTES

  • For more information from Jean Carper, go to www.Jeancarper.com.
  • Find more recipes, hints and tips from USA WEEKEND.
  • Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.

REVIEWS

The reviewer gave this recipe 4 stars. This recipe averages a 3.33 star rating.
Reviewed on Mar. 1, 2005 by JoeyandMaggiesmom 
Overall, this was a very good recipe. I didn't drain the tomatoes and it got a bit watery. ... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 3.33 star rating.
Reviewed on May 3, 2006 by Salvage 
In my quest to find a healthy Cinco de Mayo dish, I found this one. I drained the tomatoes... MORE
The reviewer gave this recipe 3 stars. This recipe averages a 3.33 star rating.
Reviewed on Dec. 30, 2006 by missdrea 
This was okay for an easy reduced fat dinner idea. I liked not having to precook the chicken... MORE
The reviewer gave this recipe 4 stars. This recipe averages a 3.33 star rating.
Reviewed on Apr. 6, 2009 by Kimberly 
A good basic recipe. I had various leftovers in the fridge and was trying to decide if I... MORE
The reviewer gave this recipe 2 stars. This recipe averages a 3.33 star rating.
Reviewed on Sep. 16, 2008 by Kerasita 
Not very tasty, will not make again MORE


 
Nutritional Information
DASH Diet Mexican Bake

Servings Per Recipe: 6

Amount Per Serving

Calories: 325

  • Total Fat: 7.1g
  • Cholesterol: 57mg
  • Sodium: 356mg
  • Total Carbs: 36.9g
  •     Dietary Fiber: 7.9g
  • Protein: 28.5g

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