DASH Diet Mexican Bake

DASH Diet Mexican Bake

6

Ingredients

  • 1 ½ cups cooked rice

    preferably brown

  • 1 pound skinless

    boneless chicken breast, cut in bite-sized pieces

  • 2 cans no-salt-added tomatoes

    diced or crushed, 14.5 ounce

  • 1 can no-salt-added black beans

    drained and rinsed, 15 ounce

  • 1 cup frozen yellow corn kernels
  • 1 cup chopped red bell pepper
  • 1 cup chopped poblano pepper
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 4 garlic cloves

    crushed

  • 1 cup shredded reduced-fat Monterey Jack cheese
  • ¼ cup jalapeno pepper slices

    Optional

Directions

  1. 1

    Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.

DASH Diet Mexican Bake

DASH Diet Mexican Bake

6

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About this Recipe

Craving a flavorful, satisfying meal that aligns with your healthy eating goals? This DASH Diet Mexican Bake is a vibrant, easy-to-make dish packed with wholesome ingredients and delicious, savory flavors.

This recipe cleverly combines lean protein, fiber-rich black beans, and an abundance of colorful vegetables, all seasoned with aromatic chili powder and cumin. By using no-salt-added tomatoes and black beans, along with reduced-fat Monterey Jack cheese, you create a hearty meal that supports a balanced diet without compromising on taste. It’s a smart way to enjoy Mexican-inspired flavors.

What to Expect

Prepare for a comforting, layered bake that delivers a delightful medley of tastes and textures in every spoonful. You'll savor the tender bite-sized chicken, creamy black beans, and sweet bursts of corn, all brightened by fresh red and poblano peppers. The robust flavors of crushed garlic, chili powder, and cumin infuse the dish with a warm, inviting spice, beautifully complemented by a melted blanket of mild Monterey Jack cheese. This dish offers a satisfying, wholesome experience perfect for any weeknight.

Customization & Variations

  • For a vegetarian option, simply omit the chicken and add extra beans or corn, or substitute with firm tofu.
  • If poblano peppers are hard to find, a green bell pepper can be used for a milder flavor.
  • To dial up the heat, include the optional sliced jalapeno peppers, or even a pinch of cayenne pepper in the seasoning.

This wholesome Mexican bake makes an excellent family dinner or a fantastic dish to bring to a potluck. Serve it warm straight from the oven for a comforting meal.

Frequently Asked Questions