DASH Diet Mexican Bake Recipe

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Ingredients

Count

Nutrition

341

Calories

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Ingredients:

Serving

1 1/2 cups cooked rice, preferably brown
1 lb skinless, boneless chicken breast , cut in bite-sized pieces
2 (14.5 oz) cans no-salt-added tomatoes, diced or crushed
1 (15 oz) can no-salt-added black beans, drained and rinsed
1 cup frozen yellow corn kernels
1 cup chopped red bell pepper
1 cup chopped poblano pepper
1 tbsp chili powder
1 tbsp cumin
4 garlic cloves, crushed
1 cup shredded reduced-fat monterey jack cheese
1/4 cup jalapeno pepper slices (optional)

Directions:

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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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	340.9 Kcal (1427 kJ)
Calories from fat	137.22 Kcal
		% Daily Value*
Total Fat	15.25g	23%
Cholesterol	79.69mg	27%
Sodium	519.87mg	22%
Potassium	523.32mg	11%
Total Carbs	24.05g	8%
Sugars	3.64g	15%
Dietary Fiber	3.83g	15%
Protein	28.08g	56%
Vitamin C	70.9mg	118%
Vitamin A	1.2mg	40%
Iron	14.5mg	80%
Calcium	331.2mg	33%

Amount Per 100 g
Calories	118.21 Kcal (495 kJ)
Calories from fat	47.58 Kcal
		% Daily Value*
Total Fat	5.29g	23%
Cholesterol	27.63mg	27%
Sodium	180.27mg	22%
Potassium	181.46mg	11%
Total Carbs	8.34g	8%
Sugars	1.26g	15%
Dietary Fiber	1.33g	15%
Protein	9.74g	56%
Vitamin C	24.6mg	118%
Vitamin A	0.4mg	40%
Iron	5mg	80%
Calcium	114.9mg	33%

* 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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