Recipe by USA WEEKEND columnist Jean Carper
"Mexican flavors will make this chicken casserole a family favorite."
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1 1/2 cups
cooked rice, preferably brown
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
frozen yellow corn kernels
chopped red bell pepper
chopped poblano pepper
garlic cloves, crushed
shredded reduced-fat Monterey Jack cheese
jalapeno pepper slices
In my quest to find a healthy Cinco de Mayo dish, I found this one. I drained the tomatoes and used an enchilada sauce instead. I also added green onions. My boyfriend keeps going back for more!
This was okay for an easy reduced fat dinner idea. I liked not having to precook the chicken before assembling the casserole. The cheese on top dried out while baking.The flavor was okay but the top looked overdone.I would try to wait to add the cheese twenty minutes into the cooking time.
Overall, this was a very good recipe. I didn't drain the tomatoes and it got a bit watery. Next time, I might mix some shredded cheese in with the tomato mixture to thicken it up a bit. It tasted good, though. My 3 yr old loved it, but my 5 yr old just picked the chicken out of it and wouldn't eat anything else :p
This is a good change of pace dish for someone following the Dash Diet. As I don't care for cheese, I ended up omitting the cheese and increasing the cumin and chili powder to give more flavor. I also added some salt free pepper blend. I then served it on a low fat,whole wheat tortilla. Lettuce or romaine plus some fat free plain yogurt could be added if one desired.
The Dash Diet is working for me. Within 2 weeks my blood pressure had dropping dramatically. I have also lost 2-4 pounds every week since beginning this diet about a month ago.
This turned into a kind of seven-layer Mexican stew: In my casserole I put UNCOOKED white rice, chicken pieces, one can of black beans, a can of corn (undrained), one can of diced tomatoes (undrained), chopped onions, sharp Cheddar cheese and sliced jalapenos. (No poblano or red bell pepper in the house.) I topped the whole with generous amounts of chili powder and garlic powder (out of garlic and cumin also). I then baked it uncovered for 25 minutes but put the cover on for another 20 because the rice wasn't cooked. It turned out surprisingly good! Next time I'll cover from the start, plus I'll season the chicken and put the onions closer to the bottom so they're a little less crunchy. I can see how this might work with browned ground beef as well. Thanks!
I love this recipe!! I don't use poblano or jalapeno peppers. I use a can of rotel with diced tomatoes and green chilis. I, also, used cheder and mozzerella cheeses as a substitute. I cook covered and it turns out delicious. It's a great recipe to double for leftovers.
A good basic recipe. I had various leftovers in the fridge and was trying to decide if I should mix or layer them and this recipe helped me decide to layer. I poured a little chicken broth over the rice. I used some diced tomatoes and some tomato sauce--I would say, just use tomato sauce. My two year old especially liked the casserole.
I didn't drain the tomatoes either and also had a lot of water in the bottom of the pan. Once I drained that off, it was very good--especially the second day. I used boneless, skinless chicken tenders and left them whole. Used canned corn instead of frozen. The only ingredient I didn't have was the poblano pepper, but it was still very tasty--especially for being a "diet" dish. It was not lacking in flavor for me. I will definitely make this one again!
* Percent Daily Values are based on a 2,000 calorie diet.
DASH Diet Mexican Bake
Serving Size: 1/6 of a recipe
Servings Per Recipe: 6
Amount Per Serving
Calories from Fat: 64
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