Black Bean Chicken Casserole

By cserumga

1 serving (calculated without optional toppings) equals 283 calories, 9 g fat (4 g saturated fat), 50 mg cholesterol, 664 mg sodium, 27 g carbohydrate, 6 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.

Ingredients

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

Details

Servings 10
Preparation time 25mins
Cooking time 60mins
Adapted from tasteofhome.com

Preparation

Step 1

•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.