High Protein Chicken Enchilada Bake (Casserole)
40 grams of protein and a fraction of the calories of traditional enchiladas. Recipe from Tom Venuto's Burn The Fat Blog
Servings: 6
Calories: 409kcal
Equipment
- casserole dish
- rice cooker
Ingredients
- 680 g chicken breast, boneless, skinless, raw (24 oz)
- 2/3 cup` long grain brown rice, uncooked (2 cups cooked)
- 489 g black beans (one 15.5 oz/489g can)
- 432 g whole kernel corn (one 15.25oz/432g can)
- 113 g mild green chilis (one 4oz/113g can)
- 283 g mild enchilada sauce (no oil/fat free) (one 10oz/283g can)
- 164 g red bell pepper (5.8 oz / 1 large)
- 1/2 tsp salt (or to taste)
- 1/2 tsp black pepper
- 1 tsp cumin
- 1.5 cups Mexican blend cheese (or cheddar) 2% lowfat
Instructions
- Cook rice in rice cooker. Cook on stovetop if you prefer, or use leftover rice.
- Use pre cooked shredded chicken, or boil/poach the amount you need for this recipe: Place two extra large chicken breasts in the bottom of a pot or dutch oven. Cover with water. Boil 12 minutes or until cooked through (165F). Shred with fork (or a hand mixer). Put cooked shredded chicken in a large mixing bowl. Alternate "lazy" method: Shred a rotisserie chicken.
- Pre heat oven to 350
- In a large bowl combine the chicken with the enchilada sauce, black beans, corn, rice, chilis, enchilada sauce and cumin. Mix well. Taste test and season with salt and pepper if desired and mix again.
- Transfer mixture into a 9 X 13-inch casserole dish.
- Sprinkle the cheese on top. Alternately stir half the cheese into the mixture and sprinkle the other half on top.
- Bake 20 minutes. Cheese should be completely melted and everything heated through.
- Optional: garnish with cilantro or scallions
Nutrition
Calories: 409kcal | Carbohydrates: 25.5g | Protein: 40g | Fat: 9.4g