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Chicken, Black Bean, and Tortilla Casserole Recipe

Chicken, Black Bean, and Tortilla Casserole Recipe

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Chicken, Black Bean, and Tortilla Casserole

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Ingredients:

Serving

1 tbsp vegetable oil
1 large yellow onion, chopped
1/2 green bell pepper, chopped
2 garlic cloves, minced
1 (14 1/2 oz) can tomatoes , including juice, slightly pureed
1/2 cup prepared salsa
1 tsp ground cumin
3/4 tsp salt (to taste)
fresh ground black pepper
1/2 tsp dried oregano
2 (15 oz) cans black beans, drained and rinsed
2 -3 cups cubed cooked chicken breasts
8 corn tortillas
4 cups grated monterey jack cheese
plain nonfat yogurt
sour cream
avocado , slices
sliced green onion
chopped black olives

Directions:

In a big skillet, warm the oil over medium heat; add in onion, green pepper, and garlic; saute about 5 minutes, until vegetables are soft.
Add in tomatoes, salsa, cumin, salt, pepper, and oregano; stir to mix.
Stir in beans and chicken.
Preheat oven to 350°.
In a lightly oiled 4-quart casserole spread 1/3 of the bean-chicken mixture over the bottom.
Top with 4 tortillas and sprinkle with 1 cup cheese.
Add another 1/3 of the bean-chicken mixture and 1 cup cheese.
Top with 4 tortillas and 1 cup cheese.
Add remaining bean-chicken mixture; cover and bake about 40 minutes, until bubbly.
Uncover and sprinkle with remaining cheese; cook 10 minutes; let stand 5 minutes before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1048.6 Kcal (4390 kJ)
Calories from fat	635.3 Kcal
		% Daily Value*
Total Fat	70.59g	109%
Cholesterol	184.75mg	62%
Sodium	1749.37mg	73%
Potassium	831.28mg	18%
Total Carbs	46.8g	16%
Sugars	3.82g	15%
Dietary Fiber	6.84g	27%
Protein	59.09g	118%
Vitamin C	15mg	25%
Vitamin A	1.8mg	61%
Iron	6.6mg	37%
Calcium	1256.1mg	126%

Amount Per 100 g
Calories	266.97 Kcal (1118 kJ)
Calories from fat	161.75 Kcal
		% Daily Value*
Total Fat	17.97g	109%
Cholesterol	47.04mg	62%
Sodium	445.39mg	73%
Potassium	211.64mg	18%
Total Carbs	11.92g	16%
Sugars	0.97g	15%
Dietary Fiber	1.74g	27%
Protein	15.04g	118%
Vitamin C	3.8mg	25%
Vitamin A	0.5mg	61%
Iron	1.7mg	37%
Calcium	319.8mg	126%

* 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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