Tuesday, January 29, 2013

Light Mexican Chicken and Rice

1 can fat free cream mushroom soup
1 can fat free cream of chicken soup
1 can water
1 can black beans, drained and rinsed
1 can Rotel diced tomatoes with chilies
1 1/2 c rice
1 pkg taco seasoning
cilantro and green onions chopped (optional)
3 pounds frozen boneless,skinless chicken breasts (6 breasts)
1 cup shredded cheddar cheese

1.spray a13x9 in glass dish with cooking spray
2.mix together the soups, water,rice and taco seasoning in bowl then pour into bottom of dish

3.place chicken breasts FROZEN over soup and rice
4.pour beans and tomatoes over chicken, cilantro and green onions sprinkled on top.

5.Cover with foil, bake 350 degrees 1 hour,20 min.
6.remove foil, sprinkle shredded cheese over to melt return to oven 5-10 min until cheese is melted and chicken is cooked thru.. 

* I loved that you can just throw this all in the oven with frozen chicken and it all cooks up perfect. I just my chicken into tender size pieces. And it worked out great. You could also use brown rice im sure and it would taste just as good. I give it a 4 1/2 top it with some lettuce and light sour cream.

6 large servings
Calories: 530
Total Fat: 9 g
Cholesterol: 150.1 mg
Total Carbs: 39.3 g
Dietary Fiber: 8.8 g

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