Black Bean and Chicken Casserole
Recipe from AHA’s Quick & Easy Cookbook, Vol. II
This dish has excellent flavor. Kidney beans can be substituted for black beans.
Ingredients
- 1 pound skinless, boneless chicken breasts, cut in strips
- 1/4 teaspoon each: salt (optional) and chili powder
- 1/8 teaspoon pepper
- 1 cup quick-cooking brown rice, uncooked
- 1 1/4 cups chicken broth, fat removed
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (4-ounce) can diced green chilies
- 1/8 teaspoon each: cumin and garlic powder
- 1/4 teaspoon each: onion powder and dried oregano
- 2 ounces reduced-fat cheddar cheese, grated
Directions
Spray a 9 x 13-inch baking pan, or microwave-safe dish, with nonstick 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 350 degrees. 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 in black beans, chilies and remaining seasonings. Pour drippings from cooked chicken into rice mixture and mix well. Spread over chicken. Top with grated cheese. Return to conventional oven for 5 minutes (microwave oven for 30 seconds) or until cheese is melted.
Yield: 6 servings (1 serving = 1-1/4 cups)
| Calories | Fat | Sat. Fat | Trans Fat | Sodium | Carb. | Fiber | Protein | |
|---|---|---|---|---|---|---|---|---|
| Black Bean and Chicken Casserole | 272 | 5 g. | 1.5 g. | 0 g. | 313 mg. | 26 g. | 2 g. | 25 g. |