Calorie Conscious and Delicious!

This tasty and nutritious casserole dish can be assembled ahead to save time on the day you choose to bake and serve. Keep the assembled dish refrigerated for up to two days before baking or freeze for as long as one month. Prepare this dish with leftover or otherwise already cooked chicken and you’ve saved yourself more time.

By choosing to use reduced fat cheese and keeping the servings small (portion size), you can keep the calorie count down and still get a healthy dose of protein, dietary fiber, and calcium along with other vitamins and minerals.

Black Bean Chicken Casserole

6 servings (1/2 cup per serving)

4 servings (3/4 cup per serving)

Ingredients

2 tbsp. Olive Oil

1/4 cup Onions

1/2 Garlic clove, minced

1/2 tsp. Chili Powder

1/4 tsp. Cumin

1/2 tsp. Oregano, dried

1 1/4 cups Chicken Broth

3/4 cup Tomato Sauce (8 oz. can)

1 1/2 cups Chicken, cooked and shredded

1 cup Sweet Corn, fresh or frozen

1/2 cup Black Beans, canned (drained)

1/2 tsp. Salt

1/4 tsp. Black Pepper

22 Tortilla Chips (approximately), crushed

1 cup Reduced Fat Shredded Cheese - (4 Cheese Mexican)

1. Heat oil over medium heat in a large pot.
2. Add onion, garlic, chili powder, cumin, and oregano.
3. Saute for 2-3 minutes till onion begins to brown.
4. Add broth and tomato sauce, bring mixture to a boil, simmer for a few minutes then turn off heat.
5. Add chicken, corn, beans, salt, and pepper. Mix well.
6. Coat an 8 x 8-inch square baking dish with the tortilla chips
7. Spoon the meat and bean mixture over the chips and sprinkle cheese on top.
8. Bake covered in a pre-heated 350 degree oven for 20 minutes. Uncover and bake for an additional 10-20 minutes till the cheese has melted and the casserole is bubbling.

(To prepare ahead of time. Assemble the casserole dish through step 7 then cover and refrigerate up to two days or freeze for up to one month. Set refrigerated or frozen casserole dish out at room temperature for 30 minutes before baking.)

1/2 cup serving has approximately 263 calories

3/4 cup serving has approximately 395 calories

This recipe is a new version of the original deviled eggs recipe. It’s quick and easy to prepare, visually pleasing, and tasty. A serving of deviled eggs (two egg halves) made with this recipe provides a good source of protein, B vitamins, selenium, and other healthful compounds. All for only 84 calories! The secret to keeping the calorie count lower than the original recipe is to use low fat plain yogurt to moisten the mashed yolks instead of the usual higher fat mayonnaise.

About 15 minutes to prepare

Serves 2 (2 egg halves per serving)

2 Hard-Boiled Eggs
1 Tbsp. plain low fat yogurt
1/4 tsp. lemon juice/lime juice
1/4 tsp. mustard (gourmet mustard works best)
pinch of salt and pepper
dash of paprika for a touch of extra color

1. Cut the eggs in half lengthwise.
2. Remove the yolks and place in a small bowl.
3. Mash the yolks with a fork. Add the other ingredients and mix well.
4. Refill the egg whites with about a tablespoon or so of the yolk mixture.
5. Sprinkle with paprika for added color
6. Serve at room temperature or chilled. Refrigerate leftovers.

[Update June 21: I found a good video on YouTube on how to make hard-boiled eggs. Even if you already know how I think you will learn some new tips on how to do it better!]