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Cheesy Chicken Bean and Rice Casserole

Sp11-3-cheesyChicken-recipePoultry is the biggest agricultural commodity in Georgia. While the number of dairy farms in Georgia has declined over the years, the amount of milk per cow has greatly increased. Improved methods of selecting, breeding and feeding cows help ensure plentiful supplies of milk. The average dairy cow in Georgia produces 18,600 pounds or 2,188 gallons of milk yearly. Milk, cheese and yogurt provide more than 75 percent of the calcium in the American food supply.

Here is a dish inspired by Mexico that surprises you by using Swiss cheese.

Ingredients

  • 1/2 cup instant brown rice
  • 1/2 cup salt-free chicken broth
  • 1 teaspoon spicy Mrs. Dash seasoning
  • Cayenne pepper to taste
  • 1/2 teaspoon cumin
  • 1 tablespoon olive oil
  • 1/3 cup sweet onion, chopped
  • 1, 15-ounce can black beans, drained and rinsed
  • 1 medium zucchini, sliced
  • 1, 4-ounce can mild green chilies, drained and chopped
  • 8 ounces cooked, chopped chicken breast
  • 1/2 cup shredded carrots
  • 1/2 cup portabella mini-mushrooms
  • 2 cups shredded Swiss cheese
  • Non-stick vegetable spray

Instructions:

  1. Preheat oven to 375 degrees F.
  2. Cook the instant rice in the broth according to the instructions on the rice package.
  3. Spray a large casserole dish with non-stick vegetable spray.
  4. Heat a non-stick skillet and add olive oil, sauté the onion until tender.
  5. Add the zucchini, chicken and mushrooms. Cook and stir until the vegetables are tender. Add the cumin, Mrs. Dash seasoning and cayenne pepper.
  6. In a separate large bowl, mix the rice with the chicken mixture. Add the beans, chile peppers, carrot and 1 cup of cheese. Mix well and pour into the casserole dish. Top with the remaining cheese.
  7. Bake covered in a pre-heated oven for 30 minutes.
  8. Uncover and continue to cook for 10 minutes or until top is golden brown.

Yields 8 servings

Nutrition Analysis:
Calories: 284, Carbohydrate: 20 grams, Protein: 23 grams, Fat: 13 grams, Saturated fat: 7 grams, Cholesterol: 54 milligrams, Sodium: 159 milligrams, Dietary Fiber:  4 grams