Scrambled Eggs, Cheese, and Avocado Tortilla Bowl Recipe
September 16, 2025
DASH Diet Mexican Bake Recipe
DASH Diet Mexican Bake features Mexican flavors that make this chicken casserole a family favorite while accommodating heart-healthy dietary requirements and nutritional goals. This health-conscious recipe proves that dietary restrictions don't require flavor sacrifices when proper ingredients and techniques are applied. The Mexican flavors create satisfying comfort food within healthy parameters.
Mexican flavors will make this chicken casserole a family favorite.
Servings:
6
Yield:
6 servings
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Ingredients
1 ½ cups cooked rice, preferably brown
1 pound skinless, boneless chicken breast, cut in bite-sized pieces
2 (14.5 ounce) cans no-salt-added tomatoes, diced or crushed
1 (15 ounce) 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
¼ cup jalapeno pepper slices (Optional)
Directions
Gather all ingredients.
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Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken.
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In a bowl combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken.
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Top with cheese and optional jalapeño.
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Bake for 45 minutes.
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Nutrition Facts (per serving)
| 325 | Calories |
| 7g | Fat |
| 37g | Carbs |
| 28g | Protein |
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| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 325 | |
| % Daily Value * | |
| Total Fat 7g | 9% |
| Saturated Fat 3g | 16% |
| Cholesterol 57mg | 19% |
| Sodium 356mg | 15% |
| Total Carbohydrate 37g | 13% |
| Dietary Fiber 8g | 28% |
| Total Sugars 6g | |
| Protein 28g | 57% |
| Vitamin C 64mg | 71% |
| Calcium 171mg | 13% |
| Iron 4mg | 23% |
| Potassium 666mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
