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Southwestern Chicken and Rice Bake Recipe

Southwestern Chicken and Rice Bake Recipe

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Ingredients:

Serving

2 cups cooked rice
1 1/2 cups cooked chicken, diced
1 (15 oz) can black beans, drained and rinsed
1 (11 -15 oz) can whole kernel corn, drained
1 (14 1/2 oz) can diced tomatoes, slightly drained
1 tsp dried cilantro
1 tsp ground cumin
1/2 tsp garlic powder
1/2 tsp oregano
1 tbsp chili powder
1/2 tsp ground red pepper (optional. use more or less , to taste)
4 tbsp butter
4 tbsp whole wheat flour
1 cup milk
1/2 cup chicken broth
1/4 tsp ground black pepper
1/2 tsp salt
1 cup cheddar cheese (optional)

Directions:

1. In large bowl, combine rice, chicken, beans, corn, tomatoes, cilantro, cumin, garlic powder, oregano, chili powder, and red pepper. Stir to blend.
2. In a saucepan, melt butter over medium-low heat. Stir in flour until well blended and bubbly. Gradually stir in milk, chicken broth, salt, and pepper. Cook, stirring constantly, until thickened and bubbly. Stir into the rice and chicken mixture. Add more spices, salt and/ or pepper if desired.
3. Spray a 2 to 2.5 quart casserole dish with nonstick cooking spray. Pour mixture into the dish. Bake at 350 degrees for 25 - 30 minutes, or until bubbly. If desired, sprinkle with the cheese 5-8 minutes before done.
4. If desired, serve with a dollop of sour cream, chopped green onions, and tomatoes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	333.2 Kcal (1395 kJ)
Calories from fat	183.16 Kcal
		% Daily Value*
Total Fat	20.35g	31%
Cholesterol	52.28mg	17%
Sodium	570.06mg	24%
Potassium	334mg	7%
Total Carbs	23.32g	8%
Sugars	2.48g	10%
Dietary Fiber	2.02g	8%
Protein	14.9g	30%
Vitamin C	1.9mg	3%
Vitamin A	0.1mg	3%
Iron	1.9mg	10%
Calcium	181.4mg	18%

Amount Per 100 g
Calories	194.44 Kcal (814 kJ)
Calories from fat	106.89 Kcal
		% Daily Value*
Total Fat	11.88g	31%
Cholesterol	30.51mg	17%
Sodium	332.67mg	24%
Potassium	194.91mg	7%
Total Carbs	13.61g	8%
Sugars	1.45g	10%
Dietary Fiber	1.18g	8%
Protein	8.69g	30%
Vitamin C	1.1mg	3%
Iron	1.1mg	10%
Calcium	105.8mg	18%

* 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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