Chicken and bean bake
Savor the rich flavors of this hearty Chicken and Bean Bake, featuring succulent chicken breasts, zesty canned tomatoes, sweet corn, and protein-packed black beans. Enhanced with a splash of lemon juice and melted cheddar cheese, this easy-to-make dish promises comfort and satisfaction in every bite. Perfect for family dinners or meal prep!
- 26 Apr 2025
- Cook time 60 min
- Prep time 10 min
- 4 Servings
- 7 Ingredients
The Chicken and Bean Bake is a hearty, nutritious, and delicious meal that's perfect for family dinners or meal prepping. Loaded with protein from chicken and black beans, and enriched with the sweetness of corn and the tanginess of lemon juice, this dish combines flavors that are both diverse and harmonious. Topped with melted cheddar cheese, it’s a crowd-pleaser that’s simple to prepare and guaranteed to satisfy.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C).
- If the chicken breasts are thick, consider pounding them slightly to ensure even cooking.
- Season both sides of each chicken breast with salt, pepper, and any other preferred spices (such as garlic powder or paprika).
- In a large skillet over medium-high heat, add a splash of olive oil.
- Once the oil is hot, sear the chicken breasts for about 3-4 minutes per side until they are nicely browned but not cooked through. The chicken will finish cooking in the oven.
- In a large mixing bowl, combine the canned tomatoes, finely chopped onion, sweet corn, and drained black beans.
- Add the lemon juice and mix well.
- Season with salt and pepper to taste.
- In a large baking dish, spread an even layer of the vegetable mixture.
- Place the seared chicken breasts on top of the vegetable mixture.
- Sprinkle the shredded cheddar cheese evenly over the top of the chicken breasts and vegetables.
- Cover the baking dish with aluminum foil.
- Bake in the preheated oven for about 25-30 minutes, or until the chicken is cooked through (internal temperature should reach 165°F or 74°C).
- Remove the foil during the last 5-10 minutes of baking to allow the cheese to melt and turn golden brown.
- Remove the baking dish from the oven and let it rest for a few minutes before serving.
- Serve the chicken breasts with a generous portion of the vegetable and bean mixture on the side.
Tips:
- Marinate the chicken breasts: For an extra burst of flavor, consider marinating the chicken breasts in your favorite seasoning mix overnight before cooking.
- Use fresh ingredients: While canned tomatoes and corn are convenient, using fresh tomatoes and corn cut from the cob can elevate the freshness of the dish.
- Drain and rinse the beans: To reduce the sodium content and ensure the best texture, drain and rinse the canned black beans before adding them to the bake.
- Experiment with cheese: Feel free to substitute cheddar with other cheeses like Monterey Jack or mozzarella for a different flavor profile.
- Check for doneness: Ensure the chicken is completely cooked by using a meat thermometer to check that the internal temperature reaches 165°F (75°C).
- Add more veggies: You can add other vegetables like bell peppers, zucchini, or spinach to make the dish even more nutritious and colorful.
Once you've mastered this Chicken and Bean Bake, it’s sure to become a staple in your culinary repertoire. With its rich, comforting flavors and wholesome ingredients, this dish is as versatile as it is delicious. Serve it with a side of salad or over a bed of rice to complete your meal. Enjoy the flavors and the convenience of this easy-to-prepare bake!
| Nutrition Facts | |
|---|---|
| Serving Size | 540 grams |
| Energy | |
| Calories 720kcal | 36% |
| Protein | |
| Protein 80g | 52% |
| Carbohydrates | |
| Carbohydrates 30g | 9% |
| Fiber 10g | 26% |
| Sugar 5g | 5% |
| Fat | |
| Fat 30g | 37% |
| Saturated 16g | 51% |
| Cholesterol 240mg | - |
| Vitamins | |
| Vitamin A 260ug | 29% |
| Choline 240mg | 44% |
| Vitamin B1 0.76mg | 64% |
| Vitamin B2 0.94mg | 73% |
| Vitamin B3 24mg | 152% |
| Vitamin B6 2.12mg | 125% |
| Vitamin B9 130ug | 33% |
| Vitamin B12 1.25ug | 52% |
| Vitamin C 15mg | 16% |
| Vitamin E 2.93mg | 20% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 570mg | 44% |
| Copper, Cu 0.37mg | 41% |
| Iron, Fe 3.53mg | 32% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 980mg | 78% |
| Potassium, K 1380mg | 41% |
| Selenium, Se 80ug | 138% |
| Sodium, Na 900mg | 60% |
| Zinc, Zn 5mg | 46% |
| Water | |
| Water 400g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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