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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%

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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