Wednesday, June 15, 2011

Chicken and Rice Fiesta Bake

Casseroles remind me of dinners I ate growing up. As an adult, I still enjoy them, but don't especially like the high amount of calories and fat in most.

That's what I like about this recipe.
I created it last weekend, the night before the Lombardi 5k, and I like to think the combination of carbs and protein helped me achieve my goal time. It combines simple ingredients for a healthy and delicious Mexican-inspired meal.

Chicken and Rice Fiesta Bake

Serves 4-6

1/2 lb boneless, skinless chicken breasts, diced

1 15 oz can black beans, drained and rinsed

1 15 oz can Mexican style diced tomatoes

1 10 oz can enchilada sauce

1 cup corn

2 cups cooked brown rice
1/4 medium onion, diced

1 cup fat free shredded cheddar cheese

1/2 tsp ground cayenne pepper

Preheat oven to 375 degrees.
Heat 1 tbsp olive oil in a large skillet. Add diced chicken breast and cook until done. Stir in onions. Next, add corn, black beans, tomatoes, rice, enchilada sauce and cayenne pepper. Stir to combine and simmer for another 3-5 minutes.

Transfer skillet contents to an oven safe dish (I used a 9x9 dish) and sprinkle with cheese. Cover with foil and bake in the oven for 30 minutes.

Next time I make this casserole, I'd like to use a homemade enchilada sauce. Anyone have a good recipe?

- ST

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