Dinner: Mexican Chicken Casserole with Black Beans

A low fat, high fiber hearty meal.

Prep Time: 20 mins

Cook Time: 30 mins

Total Time: 50 mins

This recipe includes fertility superfoods such as:

Chicken Breast, Brown Rice

Health and fertility benefits of Mexican Chicken Casserole with Black Beans

Skinless chicken breast is an excellent source of the protein, as its contains 21 grams of protein for every 100 grams of breast. Additionally, chicken contains ample amounts of vitamin B6, which serves a vital function in helping to reduce the stressors that cause PCOS. Vitamin B6 help keeps your hormones at balanced levels, which is very helpful for those seeking to stem the flow of excessive testosterone and androgen Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1/2 cup tomatoes with jalapenos, canned
1 cup dry short grain brown rice
1 oz rice cheese mozzarella style
1/4 tsp seasoned salt
12 oz black beans
1 lb ground chicken breast
1 cup cilantro
2 tbsps chili powder
1 tbsp garlic powder
1 tbsp black pepper
4 oz sweet yellow corn
1 cup mushrooms, sliced
4 oz sweet onion
1/2 cup zucchini & yellow squash. sliced
1/2 cup summer squash, sliced

Instructions

1. Cook 1 cup of dry rice ahead of time (yields about 2 cups cooked). Open can of beans into colander, rinse and let drain.

2. Brown chicken (or turkey) in non-stick skillet with a little cooking spray to stop from sticking.

3. When browned, put in med-large mixing bowl. (You can put some of the chili powder, garlic, seasoned salt and pepper on the meat.)

4. In same pan, spray with more cooking spray, add onion and cook until almost translucent, then add zucchini, mushrooms and frozen corn.

5. Cook until tender. Add to bowl with meat.

6. Also in bowl, add cooked rice, canned tomatoes, black beans, cilantro, and other seasonings.

7. Mix well and put into casserole dish or small cake pan. Sprinkle cheese on top. Bake at 350 °F (175 °C) for 1/2 hour or until hot.

8. Note: freezes well in containers or freezer bags.

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