Chicken and Black Bean Casserole Recipe
This recipe is loaded with veggies and beans and still has great flavor. I also put a little bit of fat free sour cream and salsa on top of my mine and thought it was delicious.
Serving8 people
Ingredients
- ⅔ cup brown rice
- 1 cup vegetable broth, Can also use chicken broth
- 1 Tablespoon olive oil
- ⅓ diced onion
- 2 medium zucchini, thinly sliced
- 2 boneless, skinless chicken breasts, diced
- ½ cup sliced mushrooms
- ½ teaspoon cumin
- salt, to taste
- ground cayenne pepper, to taste
- 1 (15oz) can black beans, drained and rinsed
- 1 (4oz) can green chilies, drained
- 1-2 cups shredded cheddar cheese, Monterey Jack or Swiss would work too
Instructions
- Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.
- Preheat oven to 350 degrees. Lightly grease a large 9×13? casserole dish.
- Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through.
- In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, and 1/2 the cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese.
- Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.
- This would also make a great vegetarian dish- just omit the chicken!
Notes
- You can easily turn this into a vegetarian dish. All you have to do is omit the chicken breast, and you have a wonderful vegetarian dish.
Nutrition
Calories: 228 kcal · Carbohydrates: 25 g · Protein: 14 g · Fat: 8 g · Saturated Fat: 4 g · Trans Fat: 1 g · Cholesterol: 33 mg · Sodium: 410 mg · Potassium: 421 mg · Fiber: 5 g · Sugar: 3 g · Vitamin A: 314 IU · Vitamin C: 14 mg · Calcium: 128 mg · Iron: 2 mg