Black Bean Chicken Casserole
TOTAL TIME: Prep: 25 min. Bake: 35 min.
YIELD: 10 servings.
This casserole never fails to receive compliments whenever I serve it. The ingredients come together so nicely to give it a unique wonderful flavor. It's one of our favorites. —Tracy Kimzey, Blacksburg, Virginia
Ingredients
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1 large onion, chopped
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1 small green pepper, chopped
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1 tablespoon canola oil
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2 garlic cloves, minced
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1 can (14-1/2 ounces) diced tomatoes, undrained
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1/2 cup salsa
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1 teaspoon ground cumin
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1/2 teaspoon salt
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1/2 teaspoon dried oregano
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1/4 teaspoon pepper
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2 cans (15 ounces each) black beans, rinsed and drained
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3 cups cubed cooked chicken breast
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8 corn tortillas (6 inches)
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1-1/2 cups shredded reduced-fat Monterey Jack or Mexican cheese blend, divided
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Fat-free sour cream, chopped green onions and sliced ripe olives, optional
Directions
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1.
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.
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2.
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.
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3.
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 Facts
1 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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