Double-Duty Casserole

Double-Duty Casserole
Servings: 6 Prep 20 mins Bake 375°F 50 mins Cook 10 mins

Ingredients

  • 1 - 2 teaspoons vegetable oil (2 teaspoons if using chicken, only 1 if using beans)
  • 12 ounces boneless, skinless chicken breasts, cut into 1/2-inch wide strips, OR 1 can (19 ounces) cannellini beans, drained and rinsed
  • 8 ounces mushrooms, sliced
  • 1 medium onion, thinly sliced
  • 1/2 cup chopped sweet green pepper
  • 2 teaspoons finely chopped, seeded jalapeno pepper
  • 1 can (15-1/2 ounces) tomato sauce
  • 3/4 cup boiling water
  • 1/2 cup long-grain white rice
  • 1 package (16 ounces) frozen whole-kernel corn, thawed
  • 2 teaspoons chili powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/2 cup shredded low-fat mozzarella

Make It

1. Heat oven to 375 degrees F. Coat large nonstick skillet with nonstick cooking spray.

2. If using chicken, heat 1 teaspoon oil in coated skillet over medium-high heat. Add chicken; saute until lightly browned, 3 to 4 minutes. Remove chicken; reserve. If using beans instead of chicken, reserve the beans to add in Step 4.

3. Heat the 1 teaspoon oil in skillet (if using beans). Lower heat to medium; add mushrooms, onion, green pepper and jalapeno to skillet; saute until tender, about 4 to 5 minutes.

4. Into skillet, stir tomato sauce, boiling water, rice, corn, chicken or beans, chili powder, salt and garlic powder into skillet. Scrape into shallow 2-quart casserole, spreading evenly; cover with aluminum foil.

5. Bake in 375 degrees F oven 45 minutes or until heated through, stirring once. Uncover casserole; sprinkle top with mozzarella cheese. Bake for 5 minutes more to melt cheese.

Nutrient Value Per Serving Chicken Casserole:

6. 262 calories, 4 g fat (1 g saturated), 20 g protein, 38 g carbohydrate. 737 mg sodium, 35 mg cholesterol.

Nutrient Value Per Serving Bean Casserole:

7. 249 calories, 3 g fat (1 g saturated), 12 g protein, 48 g carbohydrate, 765 mg sodium, 3 mg cholesterol.