Salsa Chicken & Brown Rice Casserole
My husband and my grandkids absolutely love this recipe! My husband says it tastes like Mexican Bowl he gets at Chipotle, plus it’s homemade and much cheaper. He likes to put the casserole in a bowl with mashed up corn tortilla chips or on a corn tortilla. Adding more salsa, fresh leafy greens, guacamole and low-fat sour cream adds taste and an array of additional nutrients. Plus, it’s a gluten-free recipe.
Instructions
Preheat oven to 350 degrees. Add bell peppers, garlic, cooked chopped chicken breast, chili powder, uncooked brown rice, salsa, chicken broth, corn and 1 cup of shredded cheese into a mixing bowl. Mix well. Pour into a large 13” X 9” casserole baking dish. Cover casserole with foil and bake for 45 minutes. Remove foil, stir, then sprinkle the rest of the shredded cheese on top. Then turn your oven onto high broil and broil 4-7 minutes or until cheese in golden brown.
Optional toppings: cherry tomatoes, mashed avocado, lime wedges, sour cream, cilantro or whatever you like.
*I love to use the Newman’s Own Mango Salsa in this recipe. 100% of the Profits go to help kids!
Nutritional Information Per Serving: 318 calories, 23 grams protein, 12 grams of fat, 30 grams of CHO, 2 grams dietary fiber, 841 mg sodium.
Preparation Time: 10 minutes Cook Time: 50 minutes
Serves: 8
Ingredients
1 green pepper, diced
4 garlic cloves minced or 4 teaspoons garlic paste
1 pound boneless chicken breasts, cooked, chopped
1 teaspoon chili powder
1 cup uncooked brown rice
1 cup frozen corn or drained canned corn
1 16-ounce jar of thick salsa*
1 ½ cup low sodium chicken broth
1 teaspoon sea salt
2 cups shredded Colby Jack or Sharp Cheddar Cheese, divided
Shopping List
1 green pepper
4 garlic cloves
1 pound boneless chicken breasts
chili powder
uncooked brown rice
frozen corn or canned corn
thick salsa
low sodium chicken broth
sea salt
shredded Colby Jack or Sharp Cheddar Cheese
By Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker a mother and grandmother to 13 grandchildren.
