Below is a recipe for Mexican chicken casserole from Healthy Living and Recipes on KUSQ 104.3 FM in Worthington, presented every Thursday morning at 7:30 AM by Peggy Saxton, Registered Dietitian at Avera Worthington Specialty Clinic. Download this recipe.
Mexican Chicken Casserole
Prep Time: 20 minutes
Total time: 45 minutes
What you need
3â„4 lb boneless skinless chicken breasts, cut into 1â„2 inch pieces
1 tsp. ground cumin
1 green pepper, chopped
11â„2 cups thick ‘n chunky salsa
2 oz (1/4 of 8 oz pkg) Neufchatel cheese, cubed
1 can (15 oz) no-salt-added black beans, drained, rinsed
1 tomato, chopped
2 whole wheat tortillas (6 inch)
1â„2 cup Mexican style 2% milk finely shredded four cheese, divided
Make it
1) Heat oven to 375 degrees Fahrenheit. Cook and stir chicken and
cumin in nonstick skillet sprayed with cooking spray on medium
heat 2 minutes. Add peppers; cook 2 minutes, stirring
occasionally. Stir in salsa; cook 2 minutes. Add Neufchatel
cheese; cook 2 minutes or until melted. Stir in beans and
tomatoes.
2) Spoon 1/3 of chicken mixture into 8 inch square baking dish; top
with 1 tortilla and 1â„2 each of remaining chicken mixture and
shredded cheese. Top with remaining tortilla and chicken
mixture; cover with foil.
3) Bake 20 minutes or until heated through. Sprinkle with remaining
shredded cheese; bake, uncovered, 5 minutes or until melted.
Nutrition Information
Calories: 175
Dietary Fiber: 4.5g
Protein: 16g
Carbohydrate 17.7g
Fat: 5g
Sodium: 485mg
