Southwest Chicken Bake

Gluten Free
Health score
25%
Southwest Chicken Bake
40 min.
4
447kcal

Suggestions

Ingredients

  • cup no-salt-added black beans canned rinsed
  • 2.7 cups brown rice long-grain hot cooked
  • 0.5 cup regular corn frozen
  •  green onions chopped
  • Tbsp 2 tbsp. kraft lite zesty italian dressing italian kraft
  • cup taco bellâ® & chunky salsa thick
  • 0.5 cup milk four cheese shredded 2% mexican style kraft finely
  • lb chicken thighs boneless skinless cut into bite-size pieces
  • 2.5 Tbsp taco bellâ® taco seasoning mix ()

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 375F.
  2. Add seasoning mix to chicken in medium bowl; toss to evenly coat.
  3. Heat dressing in large skillet on medium-high heat.
  4. Add chicken; cook and stir 5 min. or until lightly browned. Spoon into 1-1/2-qt. casserole; cover with layers of beans, corn, onions and salsa.
  5. Bake 20 min. Top with cheese; bake 5 min. or until melted.
  6. Serve over rice.

Nutrition Facts

Calories447kcal
Protein29.69%
Fat23.87%
Carbs46.44%

Properties

Glycemic Index
22.25
Glycemic Load
2.22
Inflammation Score
-7
Nutrition Score
26.659130614737%

Flavonoids

Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:447.43kcal
22.37%
Fat:11.94g
18.37%
Saturated Fat:4.21g
26.33%
Carbohydrates:52.26g
17.42%
Net Carbohydrates:43.96g
15.99%
Sugar:4.18g
4.64%
Cholesterol:124.42mg
41.47%
Sodium:956.61mg
41.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.42g
66.84%
Manganese:1.51mg
75.44%
Selenium:42.63µg
60.9%
Vitamin B3:9.84mg
49.19%
Phosphorus:485.41mg
48.54%
Vitamin B6:0.96mg
48.1%
Magnesium:133.56mg
33.39%
Fiber:8.3g
33.18%
Vitamin B1:0.41mg
27.29%
Vitamin B2:0.46mg
27.09%
Zinc:3.87mg
25.78%
Folate:94.5µg
23.62%
Vitamin K:23.67µg
22.54%
Vitamin B5:2.21mg
22.13%
Potassium:749.07mg
21.4%
Copper:0.35mg
17.43%
Vitamin B12:1.04µg
17.38%
Iron:3.11mg
17.28%
Calcium:151.55mg
15.16%
Vitamin A:639.58IU
12.79%
Vitamin E:1.26mg
8.43%
Vitamin C:4.62mg
5.6%