Chicken and black bean casserole

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.

Ingredients

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

Directions

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

Makes 6 servings

Recipe contains: corn

Carb choices per serving: 2

Source: Allina Health's Patient Education Department

Reviewed By: Allina Health's Patient Education Department

First Published: 10/10/2013

Last Reviewed: 10/10/2013

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!