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TOPIC: Awesome Chicken Casserole (corn/black beans/brown rice)

 
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September 12, 2011 6:07 PM
Okay, I have been dying for a casserole lately (I <3 comfort food!), but, classically, they are heavily laden with fat. Not the path I want to go. So I tossed stuff together tonight and it turned out AMAZING! Wanted to share:

Preheat oven to 375*

1 lb (14 oz) cooked shredded chicken breast
2 cups cooked brown rice
1 cup fat free greek yogurt (I used Okios)
1/4 of a large red onion, diced
1 - 12 oz bag Bird's Eye Super Sweet Corn (you could use peas or any other veggy, but this is what I had on hand)
4 oz colby jack cheese - shredded
1 can black beans - drained and rinsed (I used Great Value)
1 tablespoon ground corriander
2 tablespoons garlic powder
Salt and pepper to taste
(You could probably also use other herbs/spices, however since I had corn, black beans and red onion, I decided to go with a southwestern flavor.)

Mix everything together except the chicken. In a 9x9 baking dish (sprayed with Pam or other non-stick cooking spray), put half of the rice mixture and make sure it is pressed into the pan. The next layer will be all of the chicken (you very well could mix the chicken in with the rice, I just didn't because my bowl was quite full). The top will be the remaining rice. The dish will be quite full, however if you press it down, you'll have plenty of room!

Cook in 375* oven for 30-45 minutes (just needs to heat through since all components are pre-cooked)

Stats:
Number of servings: 9
226 Calories
26 Carbs
295 Sodium
15 Protein
4 Sugar
4 Fiber
  9619213
September 12, 2011 6:12 PM
Sounds good!! Thanks for sharing.
September 12, 2011 6:13 PM
I'm totally trying this.
September 12, 2011 6:13 PM
Bump
  1446104
September 12, 2011 6:15 PM
yummy!
  3061567
September 12, 2011 6:15 PM
Sounds great, I will definitely try it!! thanks and keep up the great work!!smile
September 12, 2011 6:15 PM
thank you!
September 12, 2011 6:16 PM
sounds tasty...
  5224504
September 12, 2011 6:17 PM
Sounds right up my alley! I love a good casserole ("hotdish" where I come from).
Thanks for sharing!
September 12, 2011 6:18 PM
Ive actually done a spin off of this ....its amazing Thank you for sharing flowerforyou
September 12, 2011 6:18 PM
sounds great!!! I love black beans, chicken, rice, and corn together! Good call!
September 12, 2011 6:22 PM
BUMP! Sounds good!
September 12, 2011 6:22 PM
I have been wanting a tasty dish that I can disguise the brown rice and hopefully get my boys to eat it, I will definitely try this one, thanks!
  4281538
September 12, 2011 6:22 PM
bump!
  3396671
September 12, 2011 6:25 PM
bump
September 12, 2011 7:00 PM
Thanks for sharing!
  10414604
September 12, 2011 7:01 PM
QUOTE:

I have been wanting a tasty dish that I can disguise the brown rice and hopefully get my boys to eat it, I will definitely try this one, thanks!


My dear 5 yo son asked for seconds. Glad I could post! I hope they enjoy it!
  9619213
September 12, 2011 7:10 PM
This sounds yummy! I'll have to try it next week! :)
  6121105
September 12, 2011 8:12 PM
Oh for YUM! Been looking for a way to get more "good" rice into my family. Everyone loves chicken, corn, cheese, etc. This sounds delicious! TFS!
  9910435

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