Chicken and bean bake
The Chicken and Bean Bake combines tender chicken breasts with black beans and sweet corn, all baked under a layer of melted cheddar cheese. It's a satisfying, balanced meal that's easy to prepare for family dinners or meal prep.
Cook time 60 min
Prep time 10 min
Ingredients:
8 chicken breasts1 cup canned tomatoes
1/4 cup onion
1.50 cups sweet corn
1 can black beans
5 tsp lemon juice
10 oz cheddar cheese
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.
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.
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!
Chicken and bean bake FAQ:
Bake the Chicken and Bean Bake for about 25-30 minutes at 375°F (190°C). Make sure to check that the chicken reaches an internal temperature of 165°F (74°C) to ensure it is fully cooked.
Yes, you can substitute chicken breasts with other proteins like turkey breast or firm tofu for a vegetarian option. Adjust cooking times as needed based on the protein used.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. You can also freeze portions for longer storage, but be aware that the texture may change upon reheating.
A large baking dish, approximately 9x13 inches, is recommended to accommodate all the ingredients comfortably. Ensure it's deep enough to hold the liquid without overflowing.
If the chicken is not fully cooked after the recommended baking time, cover the dish with foil and return it to the oven, checking it every 5 minutes until it reaches the safe internal temperature of 165°F (74°C).
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.
Nutrition per serving
4 ServingsCalories 720kcal
Protein 80g
Carbohydrates 30g
Fiber 10g
Sugar 5g
Fat 30g
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