Southwestern Chicken and Rice Casserole
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 287.5
- Total Fat: 8.5 g
- Cholesterol: 35.8 mg
- Sodium: 356.0 mg
- Total Carbs: 39.4 g
- Dietary Fiber: 7.8 g
- Protein: 15.8 g
View full nutritional breakdown of Southwestern Chicken and Rice Casserole calories by ingredient
Number of Servings: 8
Ingredients
-
2 cups cooked brown rice
1 1/2 - 2 cups diced cooked chicken
1 can (15 oz) black beans, drained and rinsed
1 can (14.5) oz. diced tomatoes slightly drained
1 pkg. frozen corn (cooked)
1/2 onion cut into 1" pieces
1/2 red pepper cut into 1" pieces
1/2 green pepper cut into 1" pieces
1 tsp. dried cilantro or 1 Tbsp. fresh chooped
1 tsp. ground cumin
1/2 tsp. garlic powder
1/2 tsp. dried leaf oregano
1 1/2 Tbsp. chili powder
4 Tbsp. butter
4 Tbsp. flour
1 cup skim milk
1/2 cup chicken broth
1/2 tsp. coarsely ground black pepper
1/2 tsp. salt.
Directions
In a non stick pan sprayed with cooking spray saute onions, and peppers until translucent.
In a large bowl combine rice, chicken, beans, corn, tomatoes, sauted mixture, cilantro, cumin, garlic powder, oregano, and chili powder. Stir to blend.
In a saucepan, melt butter over medium-low heat; stir in flour until blended and then gradually stir in milk and chicken broth, stirring constantly. Add the salt and pepper and continue stirring until it gwets thick and bubbly. Pour this mixture into the bowl with the other ingredients.
Bake at 350 degrees for 40 min. You can serve this with sour cream, cheese and chopped tomatoes or salsa.
Serves 8
Number of Servings: 8
Recipe submitted by SparkPeople user JACKIE1247.
In a large bowl combine rice, chicken, beans, corn, tomatoes, sauted mixture, cilantro, cumin, garlic powder, oregano, and chili powder. Stir to blend.
In a saucepan, melt butter over medium-low heat; stir in flour until blended and then gradually stir in milk and chicken broth, stirring constantly. Add the salt and pepper and continue stirring until it gwets thick and bubbly. Pour this mixture into the bowl with the other ingredients.
Bake at 350 degrees for 40 min. You can serve this with sour cream, cheese and chopped tomatoes or salsa.
Serves 8
Number of Servings: 8
Recipe submitted by SparkPeople user JACKIE1247.