Southwestern Chicken Casserole

• 分量: 8 servings
• 調理時間: 15 minutes
• 総時間: 1 hour 15 minutes

材料

1 ½ cups minute brown rice (uncooked, white or brown minute rice will work)

1 ½ cups chicken broth

1/2 medium yellow onion (finely diced)

10 oz. frozen corn (thawed)

15 oz. canned black beans (drained and rinsed)

1 lb. boneless skinless chicken breasts (cut into 1-inch chunks, raw)

16 oz. jar salsa (any spice level works!)

1/4 cup chopped fresh cilantro

1/2 teaspoon smoked paprika

2 teaspoons chili powder

2 teaspoons ground cumin

2 teaspoons garlic powder

1 teaspoon sea salt

1/2 cup Colby Jack cheese

optional toppings: shredded Colby Jack cheese (Greek yogurt, salsa, and green onions.)

手順

Preheat oven to 375°F and spray a large casserole dish with nonstick cooking spray.

Add all of the ingredients (minus the shredded cheese) into the casserole dish and mix together with a wooden spoon making sure that everything is well mixed and submerged in liquid.

Then, cover with aluminum foil and bake at 375ºF for about 50 minutes.

Uncover and top with shredded cheese. Bake, uncovered, for an additional 10 minutes.

Once fully cooked, let rest for 10 minutes before serving. Top with Greek yogurt, more shredded cheese, salsa, and green onions.

栄養

• カロリー: 270 kcal
• 脂肪総量: 5 g
• 炭水化物総量: 36 g
• 食物繊維: 6 g
• 糖質総量: 3 g
• タンパク質: 21 g