DASH Diet Mexican Bake

May 25, 2023May 25, 20230 12
DASH Diet Mexican Bake recipe for a flavorful and healthy meal
in Mexican

Prep

15 min

Cook

45 min

Ready In

1 hr

Level

Easy

Rating

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Ingredients

1 1/2 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
1 can no-salt-added black beans , drained and rinsed
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
1/4 cup jalapeno pepper slices ( optional )

Nutrision Information

Servings Per Recipe
6
Calories
390
Sugar
6g
Fat
10g
The DASH (Dietary Approaches to Stop Hypertension) Diet is a healthy eating plan designed to lower blood pressure and reduce the risk of heart disease. This DASH Diet Mexican Bake recipe is a delicious and easy way to incorporate the principles of the diet into your daily meals. Packed with flavorful ingredients, this dish is a perfect balance of protein, fiber, and complex carbohydrates, while also being low in fat and sodium. Serve with a side salad or vegetables for a complete and nutritious meal.

Instructions

1.Preheat oven to 375°F (190°C).
2.In a large bowl, mix cooked rice, chicken, tomatoes, black beans, corn, red bell pepper, poblano pepper, chili powder, cumin, and garlic.
3.Pour mix into a casserole dish, and cover with foil.
4.Bake for 45 minutes or until chicken is fully cooked.
5.Remove foil, sprinkle with cheese and jalapenos, and bake for an additional 5-10 minutes or until cheese is melted.

PROS

This DASH Diet Mexican Bake is full of flavor and packed with nutrients.

Using brown rice, low-fat cheese, and skinless chicken breast makes this dish a healthy and tasty meal option.

This recipe is quick and easy to prepare, perfect for busy weeknights!

CONS

Depending on how many jalapeno pepper slices you add, this recipe can be quite spicy.

Some people may find the texture of brown rice to be too chewy.

HEALTH & BENEFITS

This DASH Diet Mexican Bake is a healthy and nutritious meal, packed with protein, fiber, and vitamins.
The chicken breast provides lean protein, while the beans and rice provide fiber and complex carbohydrates.
The peppers contain vitamin C and other antioxidants, supporting a healthy immune system.

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