15. Healthy Mexican casserole
This casserole is a perfect meal to cook and freeze. Make a full batch on the weekend and once it cools, slice half and package into freezer-safe containers so you can eat healthy any night of the week, especially hectic nights.
Skill level: Beginner
Start to Finish: 1 hour, 10 minutes
Prep: 20 minutes
Cook: 50 minutes
1 lb. chicken breasts, chopped into bite-size pieces
1 cup brown rice or quinoa, uncooked
2 tablespoons olive oil
1 bell pepper, diced
1 white onion, diced
½ cup spinach or kale, chopped
2 cloves garlic, minced
1 can black beans, rinsed and drained
1 can fire roasted tomatoes, drained
1 cup plain nonfat Greek yogurt
¾ cup mozzarella cheese
½ cup cheddar cheese
2 tablespoons chili powder
½ teaspoon cayenne pepper
1 teaspoon cumin seeds
½ teaspoon salt
½ teaspoon black pepper
1. Preheat oven to 350 degrees F.
2. Heat 1-2 tablespoons olive oil in skillet over medium-high heat.
3. Cut chicken breasts into bite-sized pieces and cook in skillet until fully cooked (no longer pink in middle) about 5 minutes each side. While chicken is cooking, add all seasonings (chili powder, cumin, salt, pepper, cayenne) along with garlic, onion, and pepper. Cook for a few minutes, until onions and peppers are softened.
4. Prepare the brown rice or quinoa in a large pot by measuring 1 cup uncooked quinoa and combining with 2 cups of water. Bring to boil, then lower to a simmer and cover for about 12-15 minutes. Fluff quinoa with fork.
5. Add the chicken, pepper, and onion mixture to the large pot of quinoa. Drain and rinse the cans of black beans and fire-roasted dice tomatoes. Add to large pot with the spinach (or kale) and cook (on low) for about 2 minutes. Add the Greek yogurt, ½ cup mozzarella cheese, and ¼ cup cheddar cheese. Stir together until well-combined and pour into a casserole dish (sprayed with non-stick cooking spray).
6. Sprinkle the remaining cheese (1/4 cup cheddar, 1/4 cup mozzarella) on top of casserole and bake for 15-20 minutes. Cheese should be slightly brown on top. Remove from oven and let cool several minutes before serving.
Recipe and photo by Angie Asche MS, RD, LMNT of Eleat Sports Nutrition, LLC.
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