Cheesy Chicken and Rice Bake


Food.com
45 mins (prep 15, cooking 30)
11 ingredients
5 servings
Here's a recipe for classic comfort food that uses updated ingredients to cut down on fat. Greek yogurt replaces sour cream and black beans add protein without adding fat. (found on "Tasty Kitchen")

Categories:  <-60-mins , pasta,-rice-and-grains , beginner-cook , rice , poultry , comfort-food , taste~mood , brown-rice , oamc~freezer~make-ahead , time-to-make , chicken , black-beans , toddler-friendly , weeknight , easy , kid-friendly , main-dish , casseroles , beans , meat , inexpensive ,
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Ingredients

Nutrition

Serving Size (277.08 g)
Servings 5
Amount per Serving
Calories 644.92 Calories from Fat 185.76
% Daily Value *
Total Fat 20.64g 158.77%
Saturated Fat 10.95g 273.74%
Trans Fat 0.0g %
Cholesterol 133.44mg 222.4%
Sodium 653.63mg 136.17%
Total Carbohydrate 52.48g 87.47%
Dietary Fiber 15.56 g 311.28%
Sugars 1.78 g %
Protein 64.58g 645.83%
Vitamin A 511.69IU% Vitamin C 0.0mg%
Calcium 522.9mg% Iron 7.23mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
cooked brown rice, frozen corn, fat free, green chilies, salsa, low-fat, fresh cilantro
 

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