DASH Diet Mexican Bake
11/2 cups cooked rice, preferably brown
2 12-oz. cans vegetarian Diced Chick (Worthington), drained and rinsed or
1 lb. skinless, boneless chicken breast, cut into bite-sized pieces
2 14.5-oz. cans no-salt-added tomatoes, diced or crushed
15-oz. can 50% less salt black beans, drained and rinsed (or 13/4 cups home-cooked unsalted beans)
1 cup frozen yellow corn kernels
1 cup each: chopped red bell pepper and poblano pepper (or green bell pepper)
1 to 2 tsp. each chili powder and cumin
4 garlic cloves, crushed
1 cup (or less) shredded reduced-fat Monterey Jack cheese
Optional: 1/4 cup jalapeno pepper slices
Preheat oven to 400° F. Spread rice in a shallow 3-quart casserole. Top with diced chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings, and garlic; pour over chicken. Top with cheese and optional jalapeno pepper slices. Bake 45 minutes.
Serving size: 1 cup, serves 9.
Recipe Source: Adapted from USA Weekend magazine, Eat Smart section by Jean Carper. Nutrition information (based on vegetarian chicken) per serving:
Calories: 192, Total fat: 3.2 gm, Saturated fat: 2.2 gm, Cholesterol: 9 mg, Carbohydrates: 16.5 gm, Protein: 16 gm, Sodium: 280 mg, Fiber: 5.8 gm. Diabetic exchanges: 2 lean protein, 1 starch, 1 vegetable
DASH stands for Dietary Approaches to Stop Hypertension, a diet proven to lower high blood pressure. It is a low-sodium diet that includes whole grains; abundant fruits and vegetables; low-fat/lean meats, poultry, and fish; low-fat diary products; and small amounts of legumes, nuts, and sweets.
The editorial content of this online publication is taken from the print version of A Healthy Tomorrow published by Loma Linda University Medical Center.