Easy Chicken Burrito Casserole

• 分量: 8 servings
• 調理時間: 10 minutes
• 総時間: 1 hour 30 minutes

材料

1/2 cup finely diced onion

1 red bell pepper (diced)

1 cup uncooked parboiled long-grain brown rice (can also use long grain white rice)

3 tablespoons fajita seasoning (homemade or store-bought)

1/8 teaspoon cayenne pepper (optional)

1 cup corn kernels (frozen)

1 14 ounce can low sodium black beans (drained and rinsed)

5 cups shredded chicken

3 cups reduced sodium chicken broth

1 4 ounce can mild green chilies

1 tablespoon olive oil

2 tablespoons tomato paste

1 1/4 cups shredded Monterey Jack cheese

手順

Preheat oven to 400°F. Add onion, bell pepper, uncooked rice, fajita seasoning and cayenne (if using) to a 9x13 inch baking dish and stir to combine.

In a separate bowl or measuring cup, whisk together the chicken broth, green chiles, tomato paste and olive oil until well combined.

Add the broth mixture to the baking dish and stir to combine with the rice mixture.

Add shredded chicken, black beans and corn to the baking dish. Give it an additional stir until well combined.

Cover the baking dish with aluminium foil and then transfer to the oven to bake for 65-70 minutes or until all of the liquid is absorbed.

Once complete, remove the baking dish from the oven, remove the aluminium foil, and sprinkle evenly with grated cheese.

Return the baking dish to the oven for a final 5-10 minutes until the cheese has melted and is slightly golden.

Remove from the oven, allow to cool for 5-10 minutes, and serve with a sprinkle of fresh cilantro, green onion, salsa and avocado, if desired.

栄養

• カロリー: 343 kcal
• 脂肪総量: 14 g
• 飽和脂肪: 5 g
• 不飽和脂肪: 7 g
• コレステロール: 81 mg
• ナトリウム: 573 mg
• 炭水化物総量: 24 g
• 食物繊維: 2 g
• 糖質総量: 3 g
• タンパク質: 29 g