Corn and Black Bean Chicken Meatloaf

img_20160928_143655When I got this recipe where I wanted it, it quickly became one of my favorites. Having to follow a cardiac and diabetic plan in this house Mexican style food, especially in restaurants had to go. So, I have been determined to create healthy recipes of this style of food that we can eat and enjoy without the guilt and the massive amounts of sodium and fat. What’s great about this recipe is that it makes a lot and I will have an added recipe for the leftovers. So it’s delicious AND time saving! It has a bit of a kick so if you like it more mild I will tell you what to omit. ENJOY! 🙂

You will need:

  • 2 lbs. Perdue ground chicken
  • 1 egg beaten
  • 7 saltine crackers crumbled
  • 1 small yellow onion chopped
  • 15 oz can organic black beans rinsed well (you can also use reduced sodium black beans but I haven’t found organic ones that are)
  • 14.5 oz can no salt added diced tomatoes drained (Hunts or Del Monte)
  • 1- 1/2 cups crumbled tortilla chips (usually plenty at the bottom of the bag)
  • 1-1/2 cups frozen corn
  • (I prefer Simply Organic herbs and spices in all my recipes)
  • 1 TBS Dried Cilantro
  • 1-1/2 tsp Cumin
  • 1-1/2 tsp Curry
  • 1 tsp Chili powder
  • 1-1/2 tsp Red pepper flakes (2 tsp for more heat)
  • 1/2 tsp Coriander
  • 1/8 tsp Cayenne powder (1/4 tsp for more heat)
  • 1 tsp Onion powder
  • 1 tsp Garlic powder
  • 1/2 tsp Turmeric
  • 4 tsp Olive oil
  • 1/2 tsp fresh ground pepper
  • 1/2 to 1 cup shredded cheddar cheese (low fat or low sodium cheese will make it even healthier)
  • Jalapenos, salsa, green onions, etc. for garnish
  • (This dish is medium heat if you like it more mild omit the Cayenne pepper, 1/2 tsp of the red pepper flakes and don’t garnish with jalapenos and use mild salsa)img_20160913_173721420_hdr

Preheat oven to 400 degrees

In a large bowl combine all ingredients except for cheese and garnishes. Mix well until blended. I like to use my hands (clean hands) but a wooden spoon will work too. Wash hands thoroughly after mixing.

Spray a 13×9 baking dish with cooking spray. Put chicken mixture in baking dish and form into the shape of the dish leaving approx. an inch open all the way around the edges. img_20160913_180033604_hdrSprinkle a bit of fresh or dried Cilantro and ground pepper evenly over the top.

Cover with foil and bake for 50-60 min (ovens vary)

Remove foil and bake an additional 15 min to an internal temp of at least 170 degrees. img_20160913_185425102_hdrEvenly sprinkle your desired amount of cheese over the top and bake uncovered an additional 5 minutes until cheese is melted. If you really want to reduce the sodium and fat even more just omit the cheese topping. It’s still really good without it. But ya gotta look out for those cheese lovers! 🙂img_20160913_190547333_hdrLet the meatloaf sit loosely covered with foil on the stove top for 5-10 min while you prepare your sides.

Slice and serve with a drizzle of olive oil and your favorite embellishments and sides. img_20160913_192409649_hdr

**Look for my Corn & Black Bean Chicken Meatloaf Avocado Burgers for your leftover meal 🙂

Created with love by:

Creations_by_Char

Char Head 🙂

Enjoy!

 

 

 

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