This is the perfect healthy family meal filled with protein, grains, veggies, and cheese. It’s like a burrito bowl baked in the oven so the cheese gets all melty. It’s slightly spicy and very filling. It makes great leftovers – hot or cold. This meal feeds my family twice. If your family is larger (or your kids are older), then this may be just the right amount of food.

I started with summer squash cut into half-moons.

Next, I added diced tomatoes and onions.

Then brown rice and black beans.

Followed by cheese, seasonings, and chicken.

Mix it all up until it’s nicely blended and spread it into a greased casserole. Pour on more cheese and bake until it’s melted perfection. Also, check out our tutorial on how to freeze casseroles.

Yield: 6

Chicken and Black Bean Casserole

Prep Time: 10 minutes

Cook Time: 1 hour 30 minutes

Total Time: 1 hour 40 minutes

Chicken and Black Bean Casserole is a hearty casserole filled with brown rice, black beans, chicken, and veggies.

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Ingredients

• 3/4  cup brown rice
• 2 cups chicken stock, homemade or store-bought
• 3 cups yellow summer squash, cut into half-moons
• 1 yellow onion, diced
• 1 16 oz. can diced, fire roasted tomatoes
• 2 16 oz. cans black beans, drained and rinsed
• 3 cups shredded cheddar or Monterey jack cheese, or a combination of the two
• 2 cups cooked chicken, shredded
• 1 tsp cumin
• 1/2 tsp cayenne pepper
• 1/4 tsp salt
• 1/4 tsp pepper

Instructions

1. Preheat your oven to 350 degrees.
2. In a medium sauce pan, bring chicken stock to a boil. Stir in brown rice. Cover and reduce to a simmer. Cook rice for 45 minutes, or until almost all of the liquid is absorbed.
3. Once the rice is cooked, reserve 1 cup of cheese and combine all other ingredients in a large bowl and mix. Pour into a greased, 9x13 casserole. Sprinkle with the reserved cup of cheese.
4. Bake uncovered for 45 minutes, until the squash is tender and the cheese is melted.
5. Notes:
6. I have successfully converted this meal to vegetarian by substituting the chicken broth for vegetable broth, omitting the chicken, and adding a third can of black beans.

Nutrition Information

Amount Per Serving Calories 275

Aileen

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