Mexican Chicken Casserole with Black Beans
Average Rating
4.0 Average FatSecret member ranking
A low fat, high fiber hearty meal.
Servings Prep Time Cook Time
8 20 mins 30 mins
Ingredients
Directions
1. Cook 1 cup of dry rice ahead of time (yields about 2 cups cooked). Open can of beans into colander, rinse and let drain.
2. Brown chicken (or turkey) in non-stick skillet with a little cooking spray to stop from sticking.
3. When browned, put in med-large mixing bowl. (You can put some of the chili powder, garlic, seasoned salt and pepper on the meat.)
4. In same pan, spray with more cooking spray, add onion and cook until almost translucent, then add zucchini, mushrooms and frozen corn.
5. Cook until tender. Add to bowl with meat.
6. Also in bowl, add cooked rice, canned tomatoes, black beans, cilantro, and other seasonings.
7. Mix well and put into casserole dish or small cake pan. Sprinkle cheese on top. Bake at 350 °F (175 °C) for 1/2 hour or until hot.
8. Note: freezes well in containers or freezer bags.
Nutrition summary
There are 231 calories in 1 serving of Mexican Chicken Casserole with Black Beans.
Calorie split: 9% fat, 59% carbs, 32% protein.
Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
231
 
% Daily Values*
Total Fat
2.37g
3%
Saturated Fat
0.101g
1%
Trans Fat
0g
Polyunsaturated Fat
0.384g
Monounsaturated Fat
0.382g
Cholesterol
35mg
12%
Sodium
338mg
15%
Total Carbohydrate
35.34g
13%
Dietary Fiber
5.4g
19%
Sugars
3.32g
Protein
19.11g
Vitamin D
0mcg
1%
Calcium
16mg
1%
Iron
0.77mg
4%
Potassium
338mg
7%
Vitamin A
38mcg
4%
Vitamin C
6.3mg
7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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