Waktu Persiapan: 20 menit
Waktu Memasak: 30 menit
Jenis makanan:
Hidangan Utama
Penilaian:
Nilai Rata-rata Anggota FatSecret
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oleh anggota: suzncc
Mexican Chicken Casserole with Black Beans
A low fat, high fiber hearty meal.
Bahan-bahan
Cara memasak
- Cook 1 cup of dry rice ahead of time (yields about 2 cups cooked). Open can of beans into colander, rinse and let drain.
- Brown chicken (or turkey) in non-stick skillet with a little cooking spray to stop from sticking.
- When browned, put in med-large mixing bowl. (You can put some of the chili powder, garlic, seasoned salt and pepper on the meat.)
- In same pan, spray with more cooking spray, add onion and cook until almost translucent, then add zucchini, mushrooms and frozen corn.
- Cook until tender. Add to bowl with meat.
- Also in bowl, add cooked rice, canned tomatoes, black beans, cilantro, and other seasonings.
- Mix well and put into casserole dish or small cake pan. Sprinkle cheese on top. Bake at 350 °F (175 °C) for 1/2 hour or until hot.
- Note: freezes well in containers or freezer bags.
131 anggota telah menambahkan resep ini ke buku masak mereka
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Tinjau kembali
I used half the cilantro called for and there was still too much. I also used half of the chili powder. I've never heard of rice cheese but one ounce of cheese for an entire casserole? I used about a cup of low fat cheddar. I will continue to modify the recipe and use it because I think it has great potential. Thanks for submitting it.
23 Mei 12 oleh anggota: thunderchow
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Temukan Resep Lainnya
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Saring Menurut Jenis Makanan
Hidangan Utama
Resep Terbaru
Resep harum, lezat dan rendah kalori.
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Sarapan atau snack menggunakan 4 bahan.
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Ini sangat mudah dan lezat.
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Sederhana, enak dan sedikit manis.
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Kirim Resep
Ringkasan Gizi:
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Terdapat 231kalori dalam 1 porsi Mexican Chicken Casserole with Black Beans.
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Rincian Kalori: 9% lemak, 59% karb, 32% prot. |
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Informasi Gizi
Ukuran Porsi
per porsi
Energi
967 kj
231 kkal
Lemak
2,37g
Lemak Jenuh
0,101g
Lemak Trans
0g
Lemak tak Jenuh Ganda
0,384g
Lemak tak Jenuh Tunggal
0,382g
Kolesterol
35mg
Protein
19,11g
Karbohidrat
35,34g
Serat
5,4g
Gula
3,32g
Sodium
338mg
Kalium
338mg
Rincian Kalori:
Karbohidrat (59%)
Lemak (9%)
Protein (32%)
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*Berdasarkan AKG dari 2000 kalori
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