1 1/2 c cooked rice, preferably brown
1 # boneless, skinless chicken breast, cut in bite-sized pieces
2 14.5-oz cans tomatoes, diced or crushed
15-oz can black beans, drained and rinsed (or 1 1/2 c home-cooked, unsalted beans)
1 c frozen yellow corn kernels
1 c each: chopped red bell pepper and poblano pepper (or green bell pepper)
1 T each: chili powder and cumin
4 garlic cloves, crushed
1 c shredded Monterey Jack cheese
Optional: 1/4 c jalapeno pepper slices
Preheat oven to 400°F. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings, and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 min.
Serves 6. Per 1 1/2 c serving: 304 calores, 38 g carbohydrates, 31 g protein, 5.5 g fat, 7 g fiber, 227 mg sodium.