Optimal Nutrition & Health
  • Home
  • About
    • Your Coach
    • Client Stories
    • Policies and Forms
  • Services
    • Initial Wellness Assessment & Program Plan
    • Personalized 7-day Meal Plan
    • Follow-up Session
  • Blog
    • Health & Nutrition
    • Recipes & Meal Ideas
  • Contact

Fiesta Chicken Casserole

10/3/2013

0 Comments

 
Picture
We lived near San Antonio, Texas for several years and really enjoy eating Mexican-style food.  Over the years, I noticed that my clients would complain that they couldn't eat their favorite Mexican foods without feeling like they were "going off my diet".  Of course, these foods are known for being higher in fat and carbohydrates so here's a Mexican-inspired dish I created that would allow me to enjoy the same flavors while still eating healthfully.

Ingredients:
1 tsp. canola oil
1 cup onion, chopped
1 cup bell pepper, chopped
1 lb. 99% lean ground chicken/turkey breast (can substitute diced, skinless, boneless chicken/turkey breast)
1 tsp. minced garlic
1 tsp. ground cumin
2 tsp. chili powder
1/4 tsp. dried oregano
1/4 - 1/2 tsp. salt (to taste)
1 (10 oz.) can Ro-Tel Diced Tomatoes and Green Chilies (spiciness to taste), drained
1 (15 oz.) can black beans, drained and rinsed
1/2 cup (2 oz.) shredded Monterey Jack cheese
1/2 cup (2 oz.) shredded medium or sharp cheddar cheese
1 oz. broken baked tortilla chips (can substitute 1 cup whole kernel corn)

Preparation:
Preheat oven to 350 degrees F.  Grease or spray with non-stick cooking spray a 4-quart casserole dish.  In a large skillet (a deep one is preferred), heat canola oil over medium-high heat.  Add onion, bell pepper and chicken, and break up chicken into crumbles.  Then, add garlic, cumin, chili powder, oregano, and salt, and continue cooking until meat is browned and vegetables are tender.  Add drained can of tomatoes and green chilies, stir to combine, and cook an additional 2 minutes.  Mix in black beans (and corn if substituting for the baked chips).  Pour chicken mixture into prepared casserole dish.  Sprinkle with shredded cheeses and broken baked tortilla chips (or omit if using corn).  Bake in preheated oven for about 20 minutes or until cheese is melted and filling is heated thoroughly.

Servings:  4 (1/4th of casserole)

Nutrition Info (per serving):
396 calories, 30 grams carbohydrate (8 grams fiber), 43 grams protein, 12 grams fat (6 grams saturated).  This dish is an excellent source of calcium, vitamin C, vitamin A, and folic acid.  It is a good source of potassium, iron, zinc, and several B vitamins (B6, B12, thiamin, and riboflavin).


Written by Michelle Baglio of Optimal Nutrition and Health (Google+).  All recipes, unless otherwise noted, are created and tested in my home kitchen.  Any resemblance to other recipes available in print or online is purely coincidental.  The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish.  Please do not reprint this recipe for distribution without my permission.  To feature this recipe on your website, please link to this post as the original source.




0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Submit a Recipe!

    CLICK HERE to submit your healthy recipe and it may get published on our blog (with credit to you, of course).  You can also submit a recipe that you would like the ONH team to "makeover" so you can enjoy it without the guilt.

    Archives

    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013

    Categories

    All
    Appetizers
    Asian
    Beef
    Beverages
    Breads
    Breakfast Dishes
    Cakes
    Chicken/turkey
    Comfort Foods
    Condiments
    Cookies And Bars
    Desserts
    Fall Favorites
    Fish/shellfish
    Gluten Free
    Italian
    Kid Friendly
    Main Dish
    Meal Ideas
    Mexican/Tex Mex
    Mexican/Tex-Mex
    Pork
    Salads
    Sandwiches
    Side Dishes
    Snacks
    Soups/stews
    Spring Favorites
    Summer Favorites
    Vegan
    Vegetarian

    RSS Feed

Subscribe to our news feed to receive e-mail updates



  • About
  • Services
  • Corporate Wellness
  • Blog
  • Contact Us
  • Privacy Policy
  • Terms of Use
Picture
Picture
Picture
Copyright 2013-2018, Optimal Nutrition & Health, All Rights Reserved
✕