Tuesday, February 7, 2017


This is one of my families FAVORITE dinner recipes!  It is really inexpensive, low in fat & calories AND high in protein.  Now that's hard to beat!  This recipe has beans, which is a great protein source and VERY INEXPENSIVE.  Beans are and excellent source of plant protein, and also provide other nutrients such as iron, zinc, potassium and folate.  They even are a good source of fiber.  See I told ya... healthy!
Image result for bean corn casserole

1 can Black Beans (low sodium preferred)
1 can Corn (low sodium preferred)
1/4 cup Salsa
3 TBL Taco Seasoning
1-2 Chicken Breasts (or 1 can chicken)
1 can Diced Tomatoes (optional)

1. Place chicken breast (frozen or thawed) into a pan with 1 cup of water.  Allow chicken to fully cook (reaching 165 degrees throughout).  Shred the chicken with a fork and set aside. (if using canned chicken skip this step!)
2. Next drain and rinse the beans.
3. Place all ingredients (including COOKED shredded chicken) into a large sauce pan.  Add 2 cups of water to the pan and bring to boil.  Let boil for 10-15 min, stirring occasionally.  
4. Next turn the heat down to medium-low heat  cover and simmer for additional 10 min.  (if needed add more water, you want most the water to evaporate out, but a little water is needed to keep from burning)
5. Next, put in casserole dish top with crushed tortilla chips and some shredded cheese, Bake 350 degrees for 15 min.

THIS RECIPE FILLS 4/5 OF THE FOOD GROUPS!!!  Add a side of fruit (or enjoy a healthy fruit recipe for dessert) and you have a MY PLATE approved meal!

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