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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 363.7
  • Total Fat: 4.7 g
  • Cholesterol: 49.6 mg
  • Sodium: 561.2 mg
  • Total Carbs: 46.8 g
  • Dietary Fiber: 5.0 g
  • Protein: 32.8 g

View full nutritional breakdown of Black bean and Rice bake calories by ingredient
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Black bean and Rice bake

Submitted by: BCJL13

Introduction

A quick, easy and healthy casserole to throw together when you’re pressed for time! A quick, easy and healthy casserole to throw together when you’re pressed for time!
Number of Servings: 6

Ingredients

    2 whole Boneless, Cooked Skinless Chicken Breasts shredded
    4 cups Cooked long grain Rice
    ¾ cups Frozen Corn
    15 ounces, fluid Can Black Beans, Drained And Rinsed
    1 cup Plain Greek Yogurt (or Sour Cream)
    4 ounces, fluid Can Green Chilis
    ½ cups Salsa
    1 cup Low-fat Cheddar Cheese, Plus More For Topping
    2 Tablespoons Fresh Cilantro For Garnish
    1 4 oz can of chopped black olives
    2 Tbsp ground Cumin

Tips

To make this process easier, I always have cooked chicken on hand. If you have chicken on hand and leftover rice from stir fry, this can be throw together in a matter of minutes! It can also easily be made ahead of time and reheated.


Directions


Preparation Instructions
Preheat oven to 350F. In a large bowl, combine all ingredients except for cilantro and mix thoroughly to combine. Make sure the yogurt and cheese are stirred in throughout the entire bowl. Season with salt and pepper if desired. Transfer to an oven-safe dish and top with extra cheese if you would like. Bake for 20-25 minutes, or until heated through. Garnish with chopped cilantro.


Serving Size: 6 1 cup servings

Number of Servings: 6

Recipe submitted by SparkPeople user BCJL13.






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