Super Tasty Lite Mexican Chicken Casserole
Discover the bold, savory flavors of this Super Tasty Lite Mexican Chicken Casserole, a hearty and healthy recipe perfect for busy weeknights. Packed with tender shredded chicken, fire-roasted tomatoes, protein-rich black beans, and wholesome brown rice, this casserole is a guilt-free way to enjoy Tex-Mex comfort food. A sprinkle of reduced-fat Mexican cheese blend creates a gooey, golden topping, while fresh cilantro and optional jalapeños add a burst of freshness and heat. With just 15 minutes of prep and a simple bake time, this dish comes together effortlessly, making it an ideal choice for meal preps or feeding a hungry crowd. Plus, it's loaded with colorful veggies like corn, red bell pepper, and onion for a nutrient-packed meal everyone will love. Whether you top it with low-fat sour cream or enjoy it as is, this crave-worthy casserole promises all the taste of classic Mexican fare with a lighter twist!
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 2 teaspoons minced garlic
- 1 medium yellow onion, diced
- 1 medium red bell pepper, diced
- 1 cup black beans, drained and rinsed
- 1 cup cooked brown rice
- 1 14-ounce can fire-roasted diced tomatoes
- 1 cup frozen corn
- 1 packet taco seasoning
- 1.5 cups reduced-fat shredded Mexican cheese blend
- 2 tablespoons fresh cilantro, chopped
- 0.25 cup low-fat sour cream (optional, for topping)
- as desired sliced jalapeños (optional, for topping)
Instructions
Preheat your oven to 375°F (190°C) and grease a 9x13-inch casserole dish with olive oil or a light cooking spray.
In a medium skillet, heat the olive oil over medium heat. Add the chicken breasts and cook for 6-8 minutes on each side, or until fully cooked and golden brown. Remove the chicken from the skillet and shred it using two forks.
In the same skillet, sauté the minced garlic, diced onion, and red bell pepper for 3-4 minutes until softened and fragrant.
In a large mixing bowl, combine the shredded chicken, sautéed vegetables, black beans, brown rice, fire-roasted tomatoes (with their juices), frozen corn, and taco seasoning. Mix well to evenly distribute the ingredients and spices.
Transfer the mixture to the prepared casserole dish, spreading it out evenly. Sprinkle the shredded Mexican cheese blend evenly over the top.
Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
Remove the casserole from the oven and let it cool for 5 minutes. Garnish with fresh cilantro, and serve with optional toppings like sour cream or sliced jalapeños if desired.
Serve warm and enjoy your Super Tasty Lite Mexican Chicken Casserole!
Nutrition Facts
Calories |
2104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.0 g | 85% | |
| Saturated Fat | 27.8 g | 139% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 7469 mg | 325% | |
| Total Carbohydrate | 181.3 g | 66% | |
| Dietary Fiber | 36.1 g | 129% | |
| Total Sugars | 30.3 g | ||
| Protein | 190.0 g | 380% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 1538 mg | 118% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 3249 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
