Mexican Chicken Lasagna

November 09, 2009 admin No comments

This week’s nutritional recipe is not for the person looking to lose fat but to gain healthy weight and by that of course I mean muscle. If you are on a bulk up mission right now, try out this little number and let me know what you think.

Ready in 35 minutes
Makes 4 servings

1 Tbsp olive oil
1 onion, diced
1 15oz can black beans
1 7oz can green chiles
1 15oz can corn
1 can diced tomatoes
2 tbsp taco seasoning
Cooking Spray
4 whole wheat 8” tortillas
1 ½ lb chicken breasts, cooked and shredded
1 cup shredded reduced-fat three cheese blend cheese

1. Preheat oven to 350 degrees
2. Place a large skillet over medium heat and add oil and onion. Cook until soft. Add beans, chiles, corn, tomatoes and seasoning. Stir to combine and cook until sauce bubbles.
3. To assemble lasagna, spray an 8×8” oven safe dish with cooking spray. Place one tortilla on dish. Top with a layer of vegetable mixture. Add chicken and part of the cheese. Repeat until complete, ending with a tortilla and any remaining cheese. Put in oven for 15 minutes or until cheese is melted. Sprinkle on diced black olives on top (optional)

Nutrients per serving:
Calories: 602
Total Fats: 13g
Saturated Fats: 5g
Cholesterol: 114mg
Sodium: 1,250mg
Total Carbohydrates: 55g
Fibre: 11g
Sugar: 15g
Protein: 60g
Iron: 9mg