DASH Diet Mexican Bake

Read Reviews (12)

"Mexican flavors will make this chicken casserole a family favorite." — USA WEEKEND columnist Jean Carper

Directions

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.

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Footnotes

Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.

Reviews More Reviews

Most Helpful Positive Review

May 03, 2006

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!

—Salvage

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Most Helpful Critical Review

Dec 30, 2006

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.

—MI$$DREA

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13 Ratings

Mar 01, 2005

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

—JoeyandMaggiesmom

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Feb 22, 2011

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.

—Jo Patrick

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Feb 10, 2010

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!

—Yaa

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Dec 07, 2011

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.

—Tonjab

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Apr 06, 2009

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.

—Kimberly

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Jan 26, 2012

I must have been the only one with this problem, but after 45 minutes at 400 degrees the cheese on top of this was burned almost to the point of being inedible. The flavor was what we were looking for - I think the next time we try making it I'll cook the chicken ahead of time and severely reduce the overall cooking time. Other than that, it definitely has the potential to be a great dish, and the problem may be nothing more than a quirk in my own oven.

—BlisteringSky

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Nutrition

Calories
325 kcal
16%

Carbohydrates
36.9 g
12%

Cholesterol
57 mg
19%

Fat
7.1 g
11%

Fiber
7.9 g
32%

Protein
28.4 g
57%

Sodium
356 mg
14%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

DASH Diet Mexican Bake

Serving Size: 1/6 of a recipe
Servings Per Recipe: 6
Amount Per Serving
Calories: 325
Calories from Fat: 64

% Daily Value *
Total Fat 7.1g 11 %
** Saturated Fat 3.1g 15 %
** Cholesterol 57mg 19 %
Sodium 356mg 14 %
** Potassium 666mg 19 %
Total Carbohydrates 36.9g 12 %
Dietary Fiber 7.9g 32 %
Protein 28.4g 57 %
** Sugars 6g
** Vitamin A 57 %
** Vitamin C 107 %
** Calcium 21 %
** Iron 41 %
** Thiamin 16 %
** Niacin 94 %
** Vitamin B6 41 %
** Magnesium 20 %
** Folate 19 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.