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Chicken and black bean casserole

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    Chicken and black bean casserole Heart Smart Gluten Free Low Sodium

    A healthful plate is a colorful plate! Complement this dish with a heaping side of steamed broccoli or fresh greens to make it a well-balanced meal.


    nonstick cooking spray
    10 ounces cooked chicken breast, diced
    1 cup frozen corn, thawed
    1 16-ounce can no-salt-added diced tomatoes (Do not drain.)
    1 15-ounce can black beans, drained and rinsed
    2 tablespoons chopped fresh cilantro
    1 tablespoon ground cumin
    1/2 cup long-grain brown rice (uncooked)
    1 cup water


    1. Preheat oven to 350 F.
    2. Spray an 8-by-8-inch baking dish with nonstick cooking spray. Set aside.
    3. In a large bowl, combine chicken, corn, tomatoes, black beans, cilantro, cumin, uncooked rice and water.
    4. Pour mixture into the baking dish. Cover with foil.
    5. Bake for 45 minutes.
    6. Let cool for 5 to 10 minutes. Serve warm.

    Makes 6 servings

    Recipe contains: corn

    Carb choices per serving: 2

    Black beans

    Recipe tip: Drain and rinse the canned black beans to reduce the sodium (salt) content in this recipe. You can also look for low-sodium or no-salt-added varieties in your local grocery store. Remember to drain and rinse the lower-sodium canned options too!

    Nutrition Facts