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Black bean chicken casserole recipe

Black bean chicken casserole recipe

MAKES: 10 servings

Ingredients

  • 1 large onion, chopped
  • 1 small eco-friendly pepper, chopped
  • 1 tablespoon canola oil
  • 2 garlic clove cloves, minced
  • 1 can (14-1/2 ounces) diced tomato plants, undrained
  • 1/2 cup salsa
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 2 cans (15 ounces each) black beans, rinsed and drained
  • 3 cups cubed cooked chicken white meat
  • 8 corn tortillas (6 inches)
  • 1-1/2 cups (6 ounces) shredded reduced-fat Monterey Jack or Mexican cheese blend, divided
  • Fat-free sour cream, chopped eco-friendly onions and sliced ripe olives, optional

Dietary Details

1 each: 283 calories, 9g fat (4g saturated fats), 50mg cholesterol, 664mg sodium, 27g carb (4g sugars, 6g fiber), 24g protein Diabetic Exchanges: 2 starch, 3 lean meat, fat.

Directions

  1. Inside a large saucepan, saute onion and eco-friendly pepper in oil until tender. Add garlic clove prepare one minute longer. Stir within the tomato plants, salsa, cumin, salt, oregano and pepper. Add beans and chicken heat through.
  2. Spread another from the mixture right into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with four tortillas, another from the chicken mixture and 1 cup cheese. Repeat with remaining tortillas and chicken mixture.
  3. Cover and bake at 350 for twenty five-half an hour or until heated through. Uncover sprinkle with remaining cheese. Bake 8-ten minutes longer or until cheese is melted. Serve with sour cream, eco-friendly onions and olives if preferred. Yield: 10 servings.

Initially printed as Black Bean Chicken Casserole see how to avoid & Tasty October/November 2007, p55

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