By Barbara Day, M.S., R.D., C.N.
This casserole is easy to fix. You can change the bean type if you want or use canned or frozen corn. You can use cooked chicken breast for lower calories and fat or use combination of chicken breast and dark meat.
Nutritional Information Per Serving: 389 calories, 31 grams protein, 8 grams of fat, 43 grams of CHO, 12 grams of fiber, 1058 mg sodium.
Preparation Time: 20 minutes Cook Time: 30 minutes
- 1 tablespoon olive oil
- 1 cup chopped yellow onion
- 1 green bell pepper, cut into 1/4 –inch pieces
- 1 pound of shredded cooked chicken breast*
- One 15 ½ – ounce black beans, drained and rinsed
- One 15 ½ -ounce can red kidney beans drained & rinsed
- One 15 ½ ounce can corn kernels, drained or 2 cups of frozen corn
- 2 cups chunky salsa
- ¼ cup chopped cilantro
- Juice of 1 lime
- Salt & ground black pepper to taste
- ½ cup shredded low fat Monterey Jack Cheese
- ½ cup shredded low fat cheddar cheese
- 1 ½ cup baked tortilla chips
Preheat the oven to 350 degrees and no-stick cooking spray in 13 X 9-inch baking dish. Heat olive oil in a small skillet and sauté the onion & bell pepper until tender. Remove from heat. Combine chicken, kidney & black beans, corn, salsa, cilantro, lime juice, salt and pepper in a bowl. Add in the sautéed onion & bell pepper. Place half the mixture evenly in the baking dish. Combine the Monterey Jack & Cheddar cheeses and sprinkle half over the mixture. Cover the remaining half of the chicken & bean mixture & sprinkle the remaining cheese over the top. Bake for 30 minutes and let stand for 5 minutes before serving. Serve with a handful of crushed tortilla chips.
- Olive oil
- 1 yellow onion
- 1 green bell pepper
- 1 pound of chicken breast
- One 15 ½ – ounce black beans
- One 15 ½ -ounce can red kidney beans
- One 15 ½ ounce can corn kernels or frozen corn
- Chunky salsa
- Chopped cilantro
- 1 lime
- Shredded low fat Monterey Jack Cheese
- Shredded low fat cheddar cheese
- Baked tortilla chips
*Can use cooked rotisserie chicken or poached chicken (see recipe below).
How to Poach Chicken
To poach boneless, skinless chicken breasts, place them in a large pot or skillet and add 1-2 cups of water or chicken broth. Bring to a boil, reduce heat, cover, and cook for 9-14 minutes until chicken reaches 160 degrees F. about 15 minutes.
You can also poach in the oven. Place chicken in a single layer in a roasting pan. You can add lemon slices, peppercorns, or any other spices or herbs. Bring 4 cups of water to a boil and immediately pour over chicken. Cover and bake at 400 degrees F for 20-35 minutes, checking for an internal temperature of 160 degrees F.
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.