Black Bean Chicken Casserole Recipe

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Ingredients:

Serving

1 large onion, chopped
1 small green pepper, chopped
1 tbsp canola oil
2 garlic cloves, minced
1 can (14-1/2 oz) diced tomatoes, undrained
1/2 cup salsa
1 tsp ground cumin
1/2 tsp salt
1/2 tsp dried oregano
1/4 tsp pepper
2 cans (15 oz each) black beans, rinsed and drained
3 cups cubed cooked chicken breast
8 corn tortillas (6 inches)
1-1/2 cups (6 oz) shredded reduced-fat monterey jack or mexican cheese blend, divided
fat-free sour cream , chopped green onions and sliced ripe olives , optional

Directions:

In a large saucepan, saute onion and green pepper in oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, salsa, cumin, salt, oregano and pepper. Add beans and chicken; heat through.
Spread a third of the mixture into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with four tortillas, a third of the chicken mixture and 1 cup cheese. Repeat with remaining tortillas and chicken mixture.
Cover and bake at 350° for 25-30 minutes or until heated through. Uncover; sprinkle with remaining cheese. Bake 8-10 minutes longer or until cheese is melted. Serve with sour cream, green onions and olives if desired. Yield: 10 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	282.02 Kcal (1181 kJ)
Calories from fat	113.33 Kcal
		% Daily Value*
Total Fat	12.59g	19%
Cholesterol	35.73mg	12%
Sodium	557.65mg	23%
Potassium	369.15mg	8%
Total Carbs	28.08g	9%
Sugars	1.71g	7%
Dietary Fiber	2.87g	11%
Protein	15.37g	31%
Vitamin C	7.8mg	13%
Iron	1.4mg	8%
Calcium	76.9mg	8%

Amount Per 100 g
Calories	200.08 Kcal (838 kJ)
Calories from fat	80.4 Kcal
		% Daily Value*
Total Fat	8.93g	19%
Cholesterol	25.35mg	12%
Sodium	395.63mg	23%
Potassium	261.89mg	8%
Total Carbs	19.92g	9%
Sugars	1.22g	7%
Dietary Fiber	2.03g	11%
Protein	10.91g	31%
Vitamin C	5.6mg	13%
Iron	1mg	8%
Calcium	54.6mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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