Chicken and Black Bean Casserole

Name: Chicken and Black Bean Casserole
Prep time: 25 min
Cook time: 35 min
Total time: 1 h
Yield: 6 servings
Cuisine: Mexican
Ingredients: 1 tablespoon olive oil; 1 yellow onion (medium, diced); 1 red bell pepper (diced); 2 clove garlic (minced); 2 pound chicken breast (boneless, skinless, cooked, shredded); 2 can black beans (15-ounce, rinsed, drained); 1 can diced tomatoes (28-ounce, undrained, no sugar added); 0.5 cup water; 1.5 teaspoon ground cumin; 1 teaspoon chili powder (mild); 0.5 teaspoon dried oregano; 1 teaspoon salt (to taste); 0.5 teaspoon black pepper (to taste); 9 whole wheat tortillas (small); 1.5 cup cheddar cheese (shredded); 1 cup mixed greens (for serving)

A delightful layered casserole featuring tender chicken, fiber-rich black beans, and whole wheat tortillas baked in a mild, savory tomato sauce, topped with melted cheese for a comforting family dinner.

Prep: 25 min
Cook: 35 min
Total: 1 hr
Servings: 6
Cuisine: Mexican
Difficulty: Medium
Cost: $3.71/serving

Dietary

Low-Sugar
High-Protein
High-Fiber

Ingredients

1 tablespoon olive oil
1 yellow onion (medium, diced)
1 red bell pepper (diced)
2 clove garlic (minced)
2 pound chicken breast (boneless, skinless, cooked, shredded)
2 can black beans (15-ounce, rinsed, drained)
1 can diced tomatoes (28-ounce, undrained, no sugar added)
0.5 cup water
1.5 teaspoon ground cumin
1 teaspoon chili powder (mild)
0.5 teaspoon dried oregano
1 teaspoon salt (to taste)
0.5 teaspoon black pepper (to taste)
9 whole wheat tortillas (small)
1.5 cup cheddar cheese (shredded)
1 cup mixed greens (for serving)

Instructions

Preheat your oven to 375 degrees Fahrenheit. In a large skillet or Dutch oven, heat the 1 tablespoon olive oil over medium heat. Add the yellow onion and red bell pepper and sauté for 5-7 minutes until softened. Stir in the garlic and cook for another 1 minute until fragrant.
Add the cooked, shredded chicken breast, black beans, diced tomatoes (undrained), and 1/2 cup water to the skillet. Stir in the 1 1/2 teaspoons ground cumin, 1 teaspoon chili powder, 1/2 teaspoon dried oregano, and season with salt and black pepper. Bring the mixture to a simmer, then reduce heat and cook for 10 minutes to allow flavors to meld.
Spoon about 1/3 of the chicken and bean mixture into the bottom of a 9x13-inch baking dish. Arrange 2-3 whole wheat tortillas over the mixture, tearing them to fit if needed. Sprinkle with about 1/3 of the shredded cheddar cheese.
Repeat the layers two more times, ending with a final layer of chicken and bean mixture topped with the remaining shredded cheddar cheese.
Bake for 20-25 minutes, or until the casserole is bubbling and the cheese is melted and lightly golden. Let stand for 5 minutes before serving. Serve hot, optionally with mixed greens on the side.

Notes

Leftovers store well in the refrigerator for up to 3 days and can be easily reheated in the microwave or oven.

Nutrition (per serving)

Calories: 716
Protein: 58.9 g
Carbohydrates: 77.3 g
Fat: 17.2 g
Fiber: 10.9 g
Sodium: 1665 mg
Saturated Fat: 7 g
Sugar: 6.4 g
Cholesterol: 137 mg