Low-Sodium Mexican Chicken, Black Bean and Rice Casserole

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 332.4
  • Total Fat: 9.4 g
  • Cholesterol: 90.6 mg
  • Sodium: 194.3 mg
  • Total Carbs: 33.4 g
  • Dietary Fiber: 5.0 g
  • Protein: 27.9 g

View full nutritional breakdown of Low-Sodium Mexican Chicken, Black Bean and Rice Casserole calories by ingredient
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Introduction

Adapted to reduce sodium. Canned reduced sodium black beans are drained, rinsed 30 seconds and soaked for 30 minutes, reducing sodium about 45%. May substitute quinoa for brown rice. Using shredded jack or cheddar cheese will increase sodium content. Adapted to reduce sodium. Canned reduced sodium black beans are drained, rinsed 30 seconds and soaked for 30 minutes, reducing sodium about 45%. May substitute quinoa for brown rice. Using shredded jack or cheddar cheese will increase sodium content.
Number of Servings: 8

Ingredients

    1.5lb B/S Chicken Breasts or Thighs cut into bite-size pieces
    1 15oz can Beans, black, reduced sodium drained rinsed soaked
    1 cup Basmati brown rice quick cooking
    3 cups sliced or chopped Zucchini and/or yellow summer squash
    4 oz diced green chilis, 1can
    1 cup, pieces or slices Mushrooms, fresh
    1.5 oz Baby Spinach chopped
    1 cup chopped Peppers, sweet, red, yellow or orange fresh
    1 cup, chopped Onions, raw
    8 slices Sargento Aged Swiss Deli Style
    1 T chili powder
    1 t cumin
    1/4 t black pepper
    2 T no sodium bouillion granules chicken, beef or veg
    1 3/4 to 2 cups very hot water.

Tips

garnish with salsa, sour cream, avocado, tortilla chips, etc


Directions

Preheat oven to 375. Combine all ingredients except water and cheese in a well-sprayed large casserole dish. Pour about 1 3/4 c very hot water over casserole. Cover, bake 45 minutes. Uncover, place cheese slices on top and return uncovered for 15 minutes. Let cool for 10 minutes.
Alternately one could layer ingredients-rice, chicken, spinach, squash, mushrooms, chilis, onions and peppers to ensure even distribution.

Serving Size: makes 8 - 1.5 cup servings

Number of Servings: 8

Recipe submitted by SparkPeople user HERMITONTHEHILL.

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