Skip to main content

Southwestern Corn and Chicken Bake

(0 reviews)
Southwestern Corn and Chicken Bake
  • Prep Time 10 min
  • Total Time 1 hr 5 min
  • Servings 4
  • Pinterest
    0
  • Fave
    0
  • Email
    0
  • Facebook
    0
  • Print
    0

  • Pinterest
    0
  • Fave
    0
  • Email
    0
  • Facebook
    0
  • Print
    0

No fuss and no mess -- just a delicious dinner that is ready for the oven in 5 minutes.

Ingredients

1
box (10.2 oz) The Good Table™ freezer to plate southwestern
2 1/4
cups water
1
cup frozen whole kernel sweet corn
1/2
teaspoon crushed red pepper flakes
2
to 4 frozen uncooked boneless skinless chicken breasts (about 1 lb)
1
cup shredded pepper Jack cheese (4 oz)
1
tomato, diced (about 1 cup)
2
tablespoons chopped fresh cilantro

Directions

  • 1 Heat oven to 425°F.
  • 2 In ungreased 13x9-inch (3-quart) glass baking dish, pour seasoned rice (from The Good Table™ box), water, frozen corn and pepper flakes; stir to combine. Place frozen chicken on top of rice. Pour roasted tomato sauce (from The Good Table™ box), over chicken.
  • 3 Bake uncovered 40 to 50 minutes or until rice is tender and chicken is no longer pink in center (165°F). Remove chicken, and stir rice mixture. Replace chicken on top of rice. Sprinkle with cheese. Bake 4 to 5 minutes or until cheese is melted. Sprinkle with tomato and cilantro.
Tips  

Chop chicken, and serve rice and chicken stuffed in a tortilla.

In place of the pepper Jack cheese, sprinkle baked casserole with queso fresco crumbles. No need to melt in the oven.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
440
(
Calories from Fat
120
)
Daily Value
Total Fat
14g
21%
(
Saturated Fat
7g
34%
,
Trans Fat
0g
)
Cholesterol
95mg
32%
Sodium
590mg
25%
Potassium
440mg
12%
Total Carbohydrate
43g
14%
(
Dietary Fiber
4g
16%
,
Sugars
4g
)
Protein
37g
Daily Value*:
Vitamin A
25%
25%
Vitamin C
6%
6%
Calcium
20%
20%
Iron
15%
15%
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 1 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
See More  
More To Explore
powered by ZergNet

Comments (0)

Add a Review

From Around the Web

powered by ZergNet