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Easy Southwestern Chicken Casserole

Published December 27, 2019
1 minute read
A close-up of a mixed rice dish containing black beans, diced tomatoes, rice, avocado pieces, and cilantro. A wooden spatula is placed in the center of the dish, slightly lifting the mixture. Reminiscent of a chicken casserole, the ingredients are visibly blended together and well-cooked. MyFitnessPal Blog
Published December 27, 2019
1 minute read
In This Article

After a long day at work, dinner should be simple and stress-free. This southwestern chicken casserole from Kim’s Cravings is just that — and has you in and out of the kitchen in a flash! Guaranteed to hit the spot, this nutritious and tasty dinner will have your family asking for seconds while delivering 40 grams of protein and 9 grams of fiber. This recipe is perfect for leftover chicken.

Easy Southwestern Chicken Casserole

Ingredients

  • 1/2 small onion, chopped
  • 2 cups (150g) cooked chicken, shredded
  • 1 1/2 cups (225g) cooked brown rice (certified gluten-free if necessary)
  • 1 (15-ounces) can black beans, drained and rinsed (certified gluten-free if necessary)
  • 1 (10-ounces) can diced tomato and green chili blend, drained
  • 3/4 cup (180ml) unsweetened almond milk
  • 2 eggs, beaten
  • 1 cup (150g) reduced-fat shredded Mexican cheese blend
  • 1 teaspoon cumin
  • 1/2 tablespoon chili powder
  • 1/2 teaspoon garlic salt
  • Salt and pepper to taste

Optional garnishes:

  • Chopped fresh cilantro
  • Diced avocado
  • Salsa

Directions

Preheat oven to 350°F (177°C), and coat casserole dish with nonstick cooking spray.

In a large bowl, combine all ingredients.

Pour mixture into a casserole dish, and bake for about 25 minutes or until center is firm.

Let cool 5–10 minutes, and serve with desired garnishes.

Serves: 4 | Serving Size: 1 1/2 cups

Nutrition (per serving): Calories: 426; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 173mg; Sodium: 548mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 2g; Protein: 40g

Nutrition Bonus: Potassium: 393mg; Iron: 21%; Vitamin A: 20%; Vitamin C: 1%; Calcium: 39%

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