DASH Diet Mexican Bake

Mexican flavors will make this chicken casserole a family favorite.

Step: 1

Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.

Per Serving: 325 calories; protein 28.4g; carbohydrates 36.9g; fat 7.1g; cholesterol 56.5mg; sodium 355.8mg.

Prepare your food in advance can be extremely enjoyable that you do it with your likely music in the background , a relaxing beverage of your pick or even a partner. It is thoughtful to write every step required to create the meal , which may include all of it from your kitchen cupboard and utensils to your ingredients . Be sure to checkdown the ingredients in the process of it , so as not to forget one . A handwritten list is typically best.

Having the right kitchen tools is just as one most required as having the correct ingredients . This includes all of from pots, pans, bowls and tools that needed to those core of items that are sometimes to forget, such as parchment paper and foil. goods like squeeze bottles for adding the perfect drizzle or sprinkle items to your dish and long tweezers to arrange smaller and thinner dish are a must-have for any home chef.