Black Bean Chicken Casserole
Total TimePrep: 25 min. Bake: 35 min.
- 1 large onion, chopped
- 1 small green pepper, chopped
- 1 tablespoon canola oil
- 2 garlic cloves, minced
- 1 can (14-1/2 ounces) diced tomatoes, 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 breast
- 8 corn tortillas (6 inches)
- 1-1/2 cups shredded reduced-fat Monterey Jack or Mexican cheese blend, divided
- Fat-free sour cream, chopped green onions and sliced ripe olives, optional
- In a large saucepan, saute onion and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, salsa, cumin, salt, oregano and pepper. Add beans and chicken; heat through.
- Spread a third of the mixture into a 13x9-in. baking dish coated with cooking spray. Layer with four tortillas, a third of the chicken mixture and 1 cup cheese. Repeat with remaining tortillas and chicken mixture.
- Cover and bake at 350° for 25-30 minutes or until heated through. Uncover; sprinkle with remaining cheese. Bake 8-10 minutes longer or until cheese is melted. Serve with sour cream, green onions and olives if desired.
Nutrition Facts1 each: 283 calories, 9g fat (4g saturated fat), 50mg cholesterol, 664mg sodium, 27g carbohydrate (4g sugars, 6g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
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Dec 2, 2013
My husband and I really enjoyed this recipe. I halved the recipe, and used fire roasted diced tomatoes and ranch style beans instead of black beans.
Jun 9, 2012
really good, lots of flavor!!
Apr 20, 2012
We really enjoyed this meal. I used diced tomatoes with chipotle peppers, and I think that really kicked up the flavor. I've never used corn tortillas in a recipe like this, and we really liked how it tasted.
Mar 24, 2010
Our family loved this recipe!
Feb 25, 2010
You use corn tortillas in this recipe. It's kind of a lasagna style, and I think the flour would be difficult to slice. Also, corn tortillas are healthier.
Sep 3, 2009
I think it says "four" tortillas as in the number 4, not "flour." Personally, I would use corn. I think they stand up better to liquids, while flour tortillas can just get gummy.
Jul 14, 2009
To those who have made this dish: do I use corn or flour tortillas? The recipe lists both.