Southwest Chicken, Brown Rice and Black Bean Casserole

A tasty casserole with a "Southwestern" flair.
I am trying to feed my family better more nutritious meals.   I am trying to use more whole grains and fiber.
I try where I can to use whole wheat pasta and whole grain breads.
I really do not like brown rice (I don't like the texture or the taste).   The other problem with brown rice is that it takes 45 minutes to cook.   In this casserole brown rice is not the premier ingredient and I really don't mind it at all.   I have given "5 minute option" of using minute rice which makes this meal a lot faster to prepare.
Beans are always a good addition to any meal as they add fiber and protein. With the zucchini, carrots and mushrooms this casserole is a "one dish" meal.
The cheese does add fat but it really make it taste good!  You can low fat cheese if you prefer.
This casserole is especially good for those nights were you are not all able to sit down together  as you can leave a plate to be warmed up in the microwave later.

Chicken Brown Rice and Black Bean Casserole

                                                                                                  

Ingredients

2 cups brown Minute rice and 1 ¾ cups chicken stock

or ½ cup brown rice and 1 ¼ cup chicken stock

1 tablespoon olive oil
1 onion diced 

2 small zucchini, thinly sliced

4 cooked skinless boneless chicken breast halves, chopped into bite size pieces. 

2 cups sliced mushrooms

1 tablespoon cumin (or to taste)

salt to taste

1/2 teaspoon hot chili pepper flakes (or to taste)

1 (15 ounce) can black beans, drained
1 cup cup shredded carrots

2 cups shredded cheddar cheese

Directions

Prepare brown Minute rice as per directions on box

or

Mix the rice and broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.

Preheat oven to 350 degrees F (175 degrees C). Spray a 9 x 12 Casserole dish with non stick spray

Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, or ½ cup brown rice and 1 ¼ cup chicken stock

1 tablespoon olive oil
1 onion diced                                                                                                     

2 small zucchini, thinly sliced

4 cooked skinless boneless chicken breast halves, chopped into bite size pieces. 

2 cups sliced mushrooms

1 tablespoon cumin (or to taste)

salt to taste

1/2 teaspoon hot chili pepper flakes (or to taste)

1 (15 ounce) can black beans, drained
1 cup cup shredded carrots

2 cups shredded cheddar cheese

and mushrooms. Season with cumin, salt, and hot red pepper flakes. Cook and stir until zucchini is lightly browned and chicken is heated through.

Put cooked rice, onion, zucchini, chicken, mushrooms, beans, and carrots, and 1 cup shredded cheddar in the casserole dish and mix together, sprinkle with remaining cheese.

Cover casserole loosely with foil, and bake 30 minutes. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.