Diabetes Recipes

Black Bean and Chicken Casserole

0 rating(s)
Black Bean and Chicken Casserole
0

Select a rating:

Thank You!

Nutrition Facts

Serving Size: 1 1/4 Cup(s)

Makes: 5 Serving(s)


Amount Per Serving


Calories: 252


Total Fat: 4g


Saturated Fat: 1g


Cholesterol: 60mg


Sodium: 360mg


Total Carbohyrdates: 26g


Dietary Fiber: 4g


Sugars: 1g


Protein: 30g


Use the drop down below to calculate the nutrition facts for this recipe based on how big or small of a portion you plan to eat. What if I eat:

About

Make this for: Dinner

Category: Poultry

This Recipe Makes: 5 Serving(s)

Summary

This dish has excellent flavor. Kidney beans can be substituted for black beans. Recipe courtesy of Quick & Healthy Volume II, 2nd Edition, Brenda J. Ponichtera, RD, Published by Small Steps Press, a division of the American Diabetes Association.

What you'll need

  • 1 lb skinless, boneless chicken breasts, cut into strips
  • 1/4 tsp. each: chili powder and salt (optional)
  • 1/8 tsp. ground black pepper
  • 1 cup quick-cooking brown rice, uncooked
  • 1 1/4 cup fat-free chicken broth (Sodium is figured for reduced sodium)
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (4 ounces) diced green chilies
  • 1/8 tsp. each: ground cumin, cayenne pepper, and garlic powder
  • 1/4 tsp. each: onion powder and dried oregano
  • 2 oz (1/2 cup) grated reduced-fat cheddar cheese

Instructions

  • Step 1
    Spray 9x13" baking pan or microwave-safe dish with nonstick cooking spray. Arrange chicken in pan and top with chili powder, salt (optional), and pepper. Follow directions below for conventional oven or microwave.
  • Step 2
    CONVENTIONAL OVEN: Preheat oven to 350 degrees. Bake for 20 minutes or until chicken is done.
  • Step 3
    MICROWAVE OVEN: Cover, venting the lid, and cook on high for 6-8 minutes, depending on thickness of chicken. Rotate dish halfway through cooking time.
  • Step 4
    Meanwhile, cook rice according to package directions, substituting chicken broth for water and omitting salt. When rice id done, mix in black beans, chilies, and remaining seasonings. Pour drippings from cooked chicken into rice mixture and mix well. Spread over chicken. Top with grated cheese. Return to conventional oven for 5 minutes (microwave oven for 30 seconds) or until cheese is melted. (NOTE: One serving is a good source of fiber.)

Diabetic Exchanges

  • Starch: 1 1/2
  • Non-Starchy Vegetables: 1
  • Meat/Meat Substitutes: Lean: 3