Easy Mexican Bake (Cooking for 2)

Health score
17%
Easy Mexican Bake (Cooking for 2)
45 min.
3
308kcal

Suggestions


Are you looking for a quick and delicious meal that brings the vibrant flavors of Mexico right to your kitchen? Look no further than this Easy Mexican Bake! Perfectly portioned for two, this dish is not only simple to prepare but also packed with wholesome ingredients that will satisfy your cravings without weighing you down.

Imagine a warm, comforting casserole filled with tender chicken, hearty red kidney beans, and sweet corn, all enveloped in a rich, zesty tomato base. The best part? It comes together in just 45 minutes, making it an ideal choice for a busy weeknight dinner or a leisurely weekend lunch. With only 308 calories per serving, you can indulge guilt-free while enjoying a meal that’s both nutritious and filling.

This recipe is versatile, allowing you to customize it with your favorite ingredients or whatever you have on hand. Whether you’re cooking for yourself or sharing with a loved one, this Easy Mexican Bake is sure to impress. So, grab your apron and get ready to whip up a delightful dish that will transport your taste buds to sunny Mexico!

Ingredients

  • tablespoon baking mix bisquick heart smart®
  • 0.5 cup stewed tomatoes mexican-style canned drained
  • cup kidney beans red rinsed drained (from 19-oz can)
  • 0.5 cup chicken breast strips/pre-cooked/chopped cooked
  • 0.5 cup corn frozen
  • 0.7 cup baking mix bisquick heart smart®
  • 0.3 cup skim milk fat-free (skim)
  • tablespoons eggs fat-free

Equipment

  • bowl
  • oven
  • whisk
  • microwave

Directions

  1. Heat oven to 400°F. Spray 1-quart casserole with cooking spray. In casserole, beat 1 tablespoon Bisquick® mix and the reserved liquid from tomatoes with wire whisk until blended. Stir in beans, chicken, corn and tomatoes; cut up large tomato chunks. Microwave on High 3 minutes; stir.
  2. In small bowl, beat 2/3 cup Bisquick mix, the milk and egg product with wire whisk until blended.
  3. Pour over mixture in casserole.
  4. Bake uncovered 23 to 28 minutes or until golden brown.

Nutrition Facts

Calories308kcal
Protein23.21%
Fat20.89%
Carbs55.9%

Properties

Glycemic Index
21.51
Glycemic Load
3.17
Inflammation Score
-5
Nutrition Score
15.556521674861%

Flavonoids

Kaempferol
0.06mg
Myricetin
0.19mg
Quercetin
4.02mg

Nutrients percent of daily need

Calories:307.7kcal
15.38%
Fat:7.24g
11.14%
Saturated Fat:1.89g
11.83%
Carbohydrates:43.61g
14.54%
Net Carbohydrates:37.39g
13.6%
Sugar:6.43g
7.15%
Cholesterol:57.75mg
19.25%
Sodium:539.28mg
23.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.11g
36.22%
Phosphorus:395.6mg
39.56%
Folate:135.29µg
33.82%
Vitamin B3:5.77mg
28.86%
Fiber:6.22g
24.9%
Vitamin B1:0.36mg
23.71%
Manganese:0.46mg
23.24%
Iron:3.78mg
20.98%
Selenium:13.43µg
19.18%
Vitamin B2:0.31mg
18.22%
Potassium:565.53mg
16.16%
Vitamin B6:0.32mg
15.99%
Magnesium:58.75mg
14.69%
Copper:0.27mg
13.6%
Calcium:124.6mg
12.46%
Zinc:1.54mg
10.25%
Vitamin B5:0.99mg
9.87%
Vitamin K:8.13µg
7.74%
Vitamin C:6.14mg
7.44%
Vitamin B12:0.41µg
6.81%
Vitamin E:0.58mg
3.85%
Vitamin A:175.25IU
3.5%
Vitamin D:0.45µg
2.97%