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Zesty Salsa Chicken and Black Bean Casserole (Thm: E, Low-fat)
DARCIE'S DISH14Ingredients
105Minutes
250Calories
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Ingredients
US|METRIC
7 SERVINGS
- 2/3 cup brown rice
- 1 1/2 cups vegetables (or chicken stock)
- 1 Tbsp. olive oil
- onions (1 med., diced)
- green pepper (1 med., diced)
- carrots (1 med., peeled and diced)
- 4 oz. diced green chilies
- 2 boneless skinless chicken breasts (cooked, diced)
- 3/4 tsp. cumin
- 1/2 tsp. salt
- 3 dashes cayenne pepper (if you don't like spice omit this all together, or use 1 dash)
- 3/4 cup salsa (jarred or homemade fresh, I use this recipe for the salsa and substitute 1/4 t. THM Sweet Blend for the sugar. Whatever salsa you use, just make sure it has NO added sugar.)
- 15 oz. black beans (drained and rinsed)
- mozzarella cheese
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NutritionView More
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250Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories250Calories from Fat45 |
| % DAILY VALUE |
| Total Fat4.5g7% |
| Saturated Fat1g5% |
| Trans Fat |
| Cholesterol35mg12% |
| Sodium720mg30% |
| Potassium710mg20% |
| Protein19g |
| Calories from Fat45 |
| % DAILY VALUE |
| Total Carbohydrate34g11% |
| Dietary Fiber8g32% |
| Sugars2g |
| Vitamin A80% |
| Vitamin C45% |
| Calcium6% |
| Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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