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DASH Diet Mexican Bake

DASH Diet Mexican Bake

USA WEEKEND columnist Jean Carper

Mexican flavors will make this chicken casserole a family favorite.

Ingredients {{adjustedServings}} servings

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Original recipe yields 6 servings

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Nutrition

Amount per serving ({{servings}} total)

  • 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

Directions

  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.
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Reviews

Salvage
32
5/3/2006

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 more!

JoeyandMaggiesmom
19
3/1/2005

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 tasted good, though. My 3 yr old loved it, but my 5 yr old just picked the chicken out of it and wouldn't eat anything else :p

MI$$DREA
16
12/30/2006

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 top looked overdone.I would try to wait to add the cheese twenty minutes into the cooking time.