Andean Chicken Casserole - 8 servings
Preparation: 15 min. Cooking: 45 min. Total: 60 min.
Low Sodium recipes contain less than 800 mg sodium
-
2 lb
ground chicken, thawed if frozen
-
1
onion, chopped
-
1
clove garlic, crushed
-
1
can Italian style peeled tomatoes
-
1/2 tsp
salt (optional)
-
1/2 tsp
cumin seed
-
1 tsp
paprika
-
1/4 tsp
chili powder
-
1/2 cup
Diomede large pitted olives, sliced
-
1/4 cup
raisins
-
2
Goldhen grade A large eggs, hardboiled and sliced
-
1/2 lb
Happy Harvest frozen whole kernel corn, thawed
-
1 tbsp
Grandma's Best all-purpose flour
-
1 tbsp
Friendly Farms milk, fat free skim
-
2 tbsp
unsalted butter
-
2
Goldhen grade A large eggs, lightly beaten
-
1 tsp
Sweet Harvest granulated sugar
Preheat oven to 350°F. Heat a heavy nonstick skillet over medium high heat. Sauté chicken, onion and garlic 5-7 minutes, stirring frequently until chicken turns white. Drain off excess liquid. Stir in next 5 ingredients. Cook 2 minutes, stirring frequently. Stir in olives and raisins. Transfer half the chicken mixture to a baking dish. Arrange hardboiled egg slices over the top. Cover with remaining chicken mixture. In a food processor or blender, combine corn, flour and milk and process until smooth. Melt butter over low heat in a small saucepan. Stir in corn mixture and cook about 2 minutes, stirring constantly until mixture is thickened. Remove from heat and gradually whisk beaten eggs into hot corn mixture. Spread corn mixture evenly over chicken. Sprinkle with sugar and bake 30-40 minutes or until topping is golden and mixture is set.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 311 Kcal |
14.5 g |
15 g |
30.4 g |
1.88 g |
3.27 g |
186 mg |
374 mg |
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Nutrients
| Calories |
310 Kcal |
|
| Fat |
15 g |
|
| Carbs |
15 g |
|
| Protein |
30 g |
|
| Fiber |
1.9 g |
|
| Sugar |
3.3 g |
|
|
Fats
| Fat |
15 g |
|
| Fat, Sat. |
5 g |
|
| Fat, Mono. |
5.5 g |
|
| Fat, Poly. |
2.4 g |
|
| Cholesterol |
190 mg |
|
|
Vitamins
| Choline |
130 mg |
24% |
| Niacin |
12 mg |
73% |
| Panto. Acid |
1.2 mg |
25% |
| Riboflavin |
0.3 mg |
23% |
| Thiamin |
0.13 mg |
11% |
| Vitamin A |
630 IU |
21% |
| Vitamin B6 |
0.64 mg |
40% |
| Vitamin B12 |
0.52 mcg |
22% |
| Vitamin C |
5.4 mg |
6% |
| Vitamin D |
11 IU |
5.6% |
| Vitamin E |
1.1 mg |
7.2% |
| Vitamin K |
3 mcg |
2.5% |
|
Minerals
| Calcium |
60 mg |
6% |
| Copper |
0.12 mg |
14% |
| Fluoride |
7 mcg |
170% |
| Iron |
2.3 mg |
29% |
| Magnesium |
39 mg |
9.3% |
| Manganese |
0.13 mg |
1.9% |
| Phosphorus |
270 mg |
39% |
| Potassium |
430 mg |
9.2% |
| Selenium |
29 mcg |
52% |
| Sodium |
370 mg |
25% |
| Zinc |
1.4 mg |
13% |
|
Dietary Exchanges
| Very Lean Meat |
5.0 |
| Medium Fat Meat |
0.5 |
| Fat |
0.5 |
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