Wednesday, February 10, 2010

Rice & Black Bean Casserole

This turned out so good! We ended up with no leftovers, but this would make excellent leftovers wrapped up in a tortilla, yum! I recently bought a case of canned black beans to try and get them into our diet more. I have dried as well, but I rarely plan far enough ahead to soak them overnight... something for me to work on I guess. I love when a recipe full of healthy ingredients turns out so super tasty.

We were hungry and this was gone in a flash... before the flash actually, so no pictures for now, but it's full of color. I love pretty food that tastes good.


* 1 can black beans (drained and rinsed)
* 1 cup Carrot Juice
* 2 cups fresh baby spinach
* 1 cup Cherry Tomatoes (cut in half)
* 1/2 cup chopped mushrooms
* 1 cup Mozzerella Cheese (shredded/part skim)
* Canned Chicken, 1 can
* Cayenne
* Thyme
* Cumin
* 1 cup cooked Brown Rice (I cooked mine in chicken broth for extra flavor)


Heat oven to 350 F and grease a 9x13" pan.

Mix spinach, mushrooms, tomatoes, black beans, carrot juice, cayenne, cumin and 1/2 cup of cheese in a bowl. Lay in casserole dish.

Top with chicken and remaining 1/2 cup of cheese. Sprinkle Thyme over cheese.

Cook on 350 F for 30 minutes. Remove from oven and let rest for 10 minutes. Enjoy as is or in tortillas!

Nutrition Facts

User Entered Recipe

6 Servings

Amount Per Serving
Calories 228.4
Total Fat 8.6 g

Saturated Fat 4.1 g

Polyunsaturated Fat 0.7 g

Monounsaturated Fat 2.5 g
Cholesterol 34.7 mg
Sodium 381.3 mg
Potassium 344.0 mg
Total Carbohydrate 21.1 g

Dietary Fiber 4.2 g

Sugars 4.8 g
Protein 17.0 g

Vitamin A 258.2 %
Vitamin B-12 1.1 %
Vitamin B-6 9.1 %
Vitamin C 22.0 %
Vitamin D 0.0 %
Vitamin E 1.3 %
Calcium 4.8 %
Copper 6.0 %
Folate 16.2 %
Iron 13.2 %
Magnesium 12.4 %

1 comment:

  1. I really like that you added the nutrition information-- nice addendum!

    I am not the cook in our family, but I am the meal planner & shopper... and I was surprised to read "canned" chicken. IS there really such a thing? I guess I'll find out tomorrow at the store-- this blog hop has helped me plan out my entire menu for next week!

    Confessions From A Working Mom