Healthy Meals Monday: Chicken and Black Bean Casserole Recipe

Don’t be turned off by this just because it is says healthy . . . I promise that it is yummy!!!
I was looking for a yet another recipe to use up the last of my garden’s zucchini and came across this one from All Recipes. I changed it around a little bit and it ended up being a meal that my family loved! I love that it is loaded with veggies and beans and still has great flavor. I also put a little bit of fat free sour cream and salsa on top of my mine and thought it was delicious.

Serves: 8

Healthy Meals Monday: Chicken and Black Bean Casserole Recipe

This recipe is loaded with veggies and beans and still has great flavor. I also put a little bit of fat free sour cream and salsa on top of my mine and thought it was delicious.

15 minPrep Time

1 hr, 25 Cook Time

1 hr, 40 Total Time

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Ingredients

  • 2/3 cup brown rice
  • 1 cup vegetable broth (chicken broth also will work)
  • 1 tablespoon olive oil
  • 1/3 cup diced onion
  • 2 medium zucchini, thinly sliced
  • 2 cooked skinless boneless chicken breast halves, chopped
  • 1/2 cup sliced mushrooms (optional)
  • 1/2 teaspoon cumin
  • salt to taste
  • ground cayenne pepper to taste
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (4 ounce) can diced green chile peppers, drained
  • 1-2 cups shredded Cheddar cheese-depending on how much cheese you like (Swiss cheese and Monterey Jack cheese would also work well!)

Instructions

  1. Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.
  2. Preheat oven to 350 degrees. Lightly grease a large 9×13? casserole dish.
  3. Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through.
  4. In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, and 1/2 the cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese.
  5. Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.
  6. This would also make a great vegetarian dish- just omit the chicken!
Recipe Type: Main Dish
7.6.4
121
http://www.sixsistersstuff.com/recipe/2011/10/healthy-meals-monday-chicken-and-black/

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45 Responses to “Healthy Meals Monday: Chicken and Black Bean Casserole Recipe”

  1. I absolutely loved this recipe! Added some corn in as well, and instead of frying the chicken I baked it in the oven in whole chicken breasts, then cut it up and put it in. It made the chicken much more tender...absolutely delicious! I made it for my cooking group and they all raved about it! We all agreed that with the beans and veggies the chicken wasn't even really necessary...Couldn't find any black beans in Australia so I used red kidney beans - just as delicious! Also, definitely didn't need to bake it for half an hour...we did it for about 10 minutes or until the cheese was nice and gooey. YUM! Thank you!
  2. heather
    Oh my it is in the oven now. Can't wait! I switched it up a little omitted the cheese and zucchini. I didn't have black beans used red kindney beans, added diced tomatoes with green chilies, and corn. Oh yeah and garlic because I use it in everything.
  3. I used 8 ounces of fresh mushrooms sliced and sauteed and two fresh hot chili peppers from my garden sauteed with the onions, using coconut oil; then omitted the green chilies. I also used chicken broth to cook the brown rice and decided to add a can of cream of mushroom soup. It was very yummy and such good favor.
  4. Sandra L.
    Here were my changes to the recipe to use what I had on hand: 2 cups chicken broth with equal amount of instant rice cooked together. also added 1 can ranch style beans and about 1/3 to 1/2 cup shredded carrots. A definite hit with my family! woo-hoo!!
  5. Sally morgan
    I wish you had included how much chicken in cup measurement. Breasts vary in size. Also, make suggestions on how much cayenne pepper to use. I enjoyed the dish but would spice it up more next time. I would also recommend not adding chicken until zucchini is browned .

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