DASH Diet Mexican Bake

4.2
(34)
29 Reviews
15 Photos

Mexican flavors will make this chicken casserole a family favorite.

Submitted by USA WEEKEND columnist Jean Carper
Updated on November 8, 2023
Tested by
Allrecipes Test Kitchen
Tested by Allrecipes Test Kitchen
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Looking down at a serving of DASH diet Mexican bake, with remaining in the casserole dish.
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Servings:
6
Yield:
6 servings
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Ingredients

Original recipe (1X) yields 6 servings

  • 1 ½ cups cooked rice, preferably brown

  • 1 pound skinless, boneless chicken breast, cut in bite-sized pieces

  • 2 (14.5 ounce) cans no-salt-added tomatoes, diced or crushed

  • 1 (15 ounce) can no-salt-added black beans, drained and rinsed

  • 1 cup frozen yellow corn kernels

  • 1 cup chopped red bell pepper

  • 1 cup chopped poblano pepper

  • 1 tablespoon chili powder

  • 1 tablespoon cumin

  • 4 garlic cloves, crushed

  • 1 cup shredded reduced-fat Monterey Jack cheese

  • ¼ cup jalapeno pepper slices (Optional)

Directions

  1. Gather all ingredients.

    All ingredients gathered to make DASH diet Mexican bake.

    Dotdash Meredith Food Studios

  2. Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken.

    Chicken and rice in a casserole dish.

    Dotdash Meredith Food Studios

  3. In a bowl combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken.

    Tomatoes, beans, corn, peppers, seasonings and garlic poured over chicken and rice.

    Dotdash Meredith Food Studios

  4. Top with cheese and optional jalapeño.

    Casserole topped with cheese and jalapeño slices.

    Dotdash Meredith Food Studios

  5. Bake for 45 minutes.

    Mexican bake after baking for 45 minutes.

    Dotdash Meredith Food Studios
61 home cooks made it!

Nutrition Facts (per serving)

325 Calories
7g Fat
37g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 325
% Daily Value *
Total Fat 7g 9%
Saturated Fat 3g 16%
Cholesterol 57mg 19%
Sodium 356mg 15%
Total Carbohydrate 37g 13%
Dietary Fiber 8g 28%
Total Sugars 6g
Protein 28g 57%
Vitamin C 64mg 71%
Calcium 171mg 13%
Iron 4mg 23%
Potassium 666mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.