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South of the Border Chicken Casserole
- prep: 10 min
- cook: 1 hr 10 min
- total: 1 hr 20 min
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This Tex-Mex inspired casserole is filled with brown rice, chicken, green chiles, and cheese. It's sure to become a comforting family favorite!
Ingredients
- 1 cup uncooked brown rice
- 2 chicken breasts, cooked and diced
- 1/2 cup low fat cottage cheese
- 2 ounces light cream cheese, softened
- 3/4 cup plain non fat Greek yogurt
- 1 can cream of chicken soup (I used Campbell's Healthy Request)
- 2 Tbsp salsa
- 4 ounce can diced green chiles
- 1/2 tsp kosher salt
- 1 t chili powder
- 1/8 t garlic powder
- 2 tomatoes, diced
- 1/2 cup black olives, sliced (optional)
- 1 1/4 cups shredded monterey jack cheese, divided
- 1/2 cup crushed tortilla chips
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 279 % Daily Value *
- Total Fat: 14 g 21.43%
- Saturated Fat: 6 g 31.33%
- Trans Fat: 0 g %
- Cholesterol: 28 mg 9.29%
- Sodium: 1385 mg 57.71%
- Calcium: 288 mg 28.76%
- Potassium: 522 mg 14.93%
- Magnesium: 0 mg 0%
- Iron: 5 mg 26.56%
- Zinc: 0 mg 0%
- Total Carbohydrate: 29 g %
- Dietary Fiber: 10 g 38.62%
- Sugar: 6 g
- Protein: 14 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 2 g
- Vitamin A 141.33%
- Vitamin C 29.22%
- Vitamin D 1.3%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat2
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables4
- Exchange - Lean Meat1
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy1 c
- MyPlate - Protein Total0 oz-eq