Easy Salsa Chicken Casserole

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 288.1
  • Total Fat: 7.1 g
  • Cholesterol: 60.0 mg
  • Sodium: 655.8 mg
  • Total Carbs: 23.4 g
  • Dietary Fiber: 4.7 g
  • Protein: 39.5 g

View full nutritional breakdown of Easy Salsa Chicken Casserole calories by ingredient


Introduction

This is a great protein and fiber packed meal that can be served for a family of four or make and bake ahead, portion into 8 servings, and freeze for easy prepared meals. Make as spicy as you like and serve with a green veggie! This recipe is inspired by Diana Rattray's Chicken Bake With Black Beans and Salsa recipe on southernfood.about.com. I have made some changes with the ingredients, prep and cooking time to suit my families' needs. This is a great protein and fiber packed meal that can be served for a family of four or make and bake ahead, portion into 8 servings, and freeze for easy prepared meals. Make as spicy as you like and serve with a green veggie! This recipe is inspired by Diana Rattray's Chicken Bake With Black Beans and Salsa recipe on southernfood.about.com. I have made some changes with the ingredients, prep and cooking time to suit my families' needs.
Number of Servings: 8

Ingredients

    1 cup white rice, cooked & cooled
    non-stick cooking spray
    2 large boneless chicken breasts, filleted horizontally
    salt & pepper or any complimentary seasonal blend
    2 cups low sodium salsa, divided
    1 can (15 oz) low sodium black beans, rinsed and drained
    1 can (12 oz) corn, drained
    1 1/2 cups (6 oz) 2% Mexican Four Cheese Blend
    Additional seasonings as preferred

Tips

Nutritional values are based on 12 oz chicken breasts and online information available. You may want to increase the rice amount another 1 cup cooked if serving to 4 adults. Increasing the rest of the ingredients is not necessary.


Directions

Preheat oven to 350 F. Lightly grease a 9x13" casserole dish with cooking spray.

Season filleted chicken, both sides, with S&P or blend of choice.

Mix 1 cup of the salsa and remaining ingredients into rice except the cheese. Add additional seasoning if desired. Pour into the casserole dish and add chicken. Top chicken with remaining salsa, finishing with cheese.

Cover and bake for 45 minutes. Remove cover and bake for another 10-15 minutes or until chicken is done.


Serving Size: 4 family portions or 8 dietary portions