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Hi Fitness Buff,

We can make your meal planning routine easier.

Servings: 1
48 g protein
42 g carbs
5 g fat
403 kcal


  • Set Oven to 375F
  • Cook quinoa according to package instructions and set aside.
  • In a pot, bring water to a boil. Add raw chicken breasts and cook for 10 minutes until the chicken breasts are completely cooked. Pull the chicken apart and place the pieces in a large bowl.
  • Add brown rice, beans, corn and homemade enchilada sauce. Mix together with a spatula. If you find the mixture to be too dry, add more sauce or some tablespoons of low sodium chicken broth. This is a personal preference.
  • Add chopped cilantro (if desired). Mix together.
  • To a large baking dish or individual baking tins, add the mixture. Top the casserole dish with the cheese or top each individual baking tin with about 1/4 cup of the cheese.
  • Bake in the oven for 25 minutes or until the cheese is golden brown.
  • The tins can be frozen for later use. Allow the casserole to cool down nearly to room temperature, then wrap it in foil and place it in the freezer.

Nutritional Facts

per 1 serving size (unscaled)

Amount Per Serving

Calories 403 kcal

Calories from Fat 45

% Daily Values*

Total Fat 5 g


Saturated Fat 0.25 g


Polyunsaturated Fat 1.06 g

Monounsaturated Fat 0.55 g

Cholesterol 5 mg


Sodium 484 mg


Potassium 201 mg

Total Carbohydrate 42 g


Dietary Fiber 2.99 g


Sugars 2.66 g


Protein 48 g

Vitamin A 4%

Vitamin C 1.25%

Calcium 28.5%

Iron 7.69%

* Nutritional Values are estimated and may vary

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