DASH Diet Mexican Bake

DASH Diet Mexican Bake


"Mexican flavors will make this chicken casserole a family favorite."


servings 325 cals
Serving size has been adjusted!

Original recipe yields 6 servings



  • Calories:
  • 325 kcal
  • 16%
  • Fat:
  • 7.1 g
  • 11%
  • Carbs:
  • 36.9g
  • 12%
  • Protein:
  • 28.4 g
  • 57%
  • Cholesterol:
  • 57 mg
  • 19%
  • Sodium:
  • 356 mg
  • 14%

Based on a 2,000 calorie diet

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  1. Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.


  • Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.
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  1. 20 Ratings


In my quest to find a healthy Cinco de Mayo dish, I found this one. I drained the tomatoes and used an enchilada sauce instead. I also added green onions. My boyfriend keeps going back for m...

Overall, this was a very good recipe. I didn't drain the tomatoes and it got a bit watery. Next time, I might mix some shredded cheese in with the tomato mixture to thicken it up a bit. It ta...

This was okay for an easy reduced fat dinner idea. I liked not having to precook the chicken before assembling the casserole. The cheese on top dried out while baking.The flavor was okay but the...

This is a good change of pace dish for someone following the Dash Diet. As I don't care for cheese, I ended up omitting the cheese and increasing the cumin and chili powder to give more flavor...

This turned into a kind of seven-layer Mexican stew: In my casserole I put UNCOOKED white rice, chicken pieces, one can of black beans, a can of corn (undrained), one can of diced tomatoes (undr...

I love this recipe!! I don't use poblano or jalapeno peppers. I use a can of rotel with diced tomatoes and green chilis. I, also, used cheder and mozzerella cheeses as a substitute. I cook cover...

A good basic recipe. I had various leftovers in the fridge and was trying to decide if I should mix or layer them and this recipe helped me decide to layer. I poured a little chicken broth over ...

I didn't drain the tomatoes either and also had a lot of water in the bottom of the pan. Once I drained that off, it was very good--especially the second day. I used boneless, skinless chicken...

I must have been the only one with this problem, but after 45 minutes at 400 degrees the cheese on top of this was burned almost to the point of being inedible. The flavor was what we were looki...