Black Bean Chicken Casserole Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: 1 lb. Skinless, boneless chicken breast, cut in strips
1/4 tsp. salt
1/4 tsp. chili powder
1/8 tsp. pepper
1 cup Quick-cooking brown rice, uncooked
1 1/4 cups chicken broth, fat removed
1 can - 15 oz. Black beans, drained and rinsed
1 can - 4 oz. diced green chiles
1/8 tsp. each: Cumin, Cayenne pepper and Garlic powder
1 c. Cheddar cheese
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Directions: |
Directions:Spray a 9 X 13 inch baking pan or microwave-safe dish with non-stick cooking spray. Arrange chicken in pan and top with salt (optional), chili powder and pepper. Follow directions below for conventional oven or microwave.
Conventional Oven: Preheat oven to 350º. Bake for 20 minutes or until chicken is done.
Microwave Oven: Cover with plastic wrap. Cook on high for 6-8 minutes, depending on thickness of chicken. Rotate dish halfway through cooking time.
Meanwhile, cook rice according to package directions, substituting chicken broth for water and omitting salt and butter. When rice is done, mix black beans, chiles and remaining seasonings. Pour dripping from cooked chicken into rice mixture and mix well. Spread over chicken. Top with grated cheddar cheese. Return to conventional over for 5 minutes (microwave oven for 30 seconds) or until cheese is melted. |
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Number Of
Servings: |
Number Of
Servings:5 |
Personal
Notes: |
Personal
Notes: 1 1/4 cups is a serving and only has 275 calories, 26g carbs, 31g protein, 5g fat.
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