Go Back
+ servings

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.
Prep Time15 mins
Cook Time1 hr 25 mins
Total Time1 hr 40 mins
Course: Main Course
Cuisine: American
Keyword: Budget-friendly dinner idea, Easy healthy dinner, Favorite chicken casserole, Healthy chicken dinner
Servings: 8 people
Calories: 228kcal

Equipment

  • large pot
  • Skillet
  • Wooden Spatula
  • Large Mixing Bowl
  • 9x13-inch Baking Pan
  • Aluminum Foil

Ingredients

  • cup brown rice
  • 1 cup vegetable broth Can also use chicken broth
  • 1 Tablespoon olive oil
  • diced onion
  • 2 medium zucchini thinly sliced
  • 2 boneless, skinless chicken breasts diced
  • ½ cup sliced mushrooms
  • ½ teaspoon cumin
  • salt to taste
  • ground cayenne pepper to taste
  • 1 (15oz) can black beans drained and rinsed
  • 1 (4oz) can green chilies drained
  • 1-2 cups shredded cheddar cheese Monterey Jack or Swiss would work too

Instructions

  • 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.
  • Preheat oven to 350 degrees. Lightly grease a large 9×13? casserole dish.
  • 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.
  • 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.
  • 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.
  • This would also make a great vegetarian dish- just omit the chicken!

Notes

  • You can easily turn this into a vegetarian dish. All you have to do is omit the chicken breast, and you have a wonderful vegetarian dish.

Nutrition

Calories: 228kcal | Carbohydrates: 25g | Protein: 14g | Fat: 8g | Saturated Fat: 4g | Trans Fat: 1g | Cholesterol: 33mg | Sodium: 410mg | Potassium: 421mg | Fiber: 5g | Sugar: 3g | Vitamin A: 314IU | Vitamin C: 14mg | Calcium: 128mg | Iron: 2mg