Tex Mex Casserole
made with Extra Spicy Seasoning Blend
Tip 19: For great smoky flavor, mix Salt-Free Mrs. Dash Mesquite
Grilling Blend with unsalted butter or margarine and spread on hot corn
on the cob.
4 tsp (20mL) Mrs. Dash® Extra Spicy Seasoning Blend, divided2 Tbsp.
(30mL) vegetable oil4 (4Oz.) (115g) boneless, skinless chicken breasts,
cut into strips1 cup (240mL) chopped onions1 cup (240mL) long grain
rice, uncooked14.5 Oz. (406g) can red kidney beans, rinsed and
drained1/2 cup (120mL) frozen corn2 cups (480mL) low sodium chicken
broth2 Tbsp. (30mL) lime juice
1. Preheat oven to 350°F (180°C).2. Add oil to a large skillet
and heat over medium heat.3. Add the chicken and one tsp of Mrs.
Dash® Extra Spicy and brown lightly on both sides, remove.4. Add
onions and remaining Mrs. Dash® Extra Spicy, cook 4 to 5 minutes until
soft.5. Add rice and stir briefly to coat grains.6. Place rice
mixture in 6 Qt. (6L) casserole, add beans, corn, chicken broth and stir
until well combined.7. Place chicken pieces on top of mixture,
sprinkle with lime juice.8. Bake, covered, 45 minutes or until rice
has absorbed liquid.9. Serve hot.
= Low Sodium
Serves: 6
Prep Time: 15 min
Cook Time: 45 min to 50 min
Calories:342% of Calories from Fat:18%Total Fat:7 g Saturated
Fat: 1 g Unsaturated Fat: 4 g Trans Fat: 0 gCholesterol:
85 mgSodium: 89 mg Potassium: 303 mgCarbohydrates: 44 g Fiber: 7
gProtein: 26 g
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