Skinny mexican chicken and brown rice casserole
Looking for a healthy and delicious meal? Try our Skinny Mexican Chicken and Brown Rice Casserole! Made with tender chicken breasts, wholesome brown rice, sweet corn, and a medley of spices, this casserole is loaded with zesty flavors. Topped with a blend of mozzarella and cheddar cheese, it's a comforting, easy-to-make dish perfect for weeknight dinners. Enjoy a nutritious, low-calorie meal that's sure to satisfy your taste buds!
- 25 Mar 2024
- Cook time 38 min
- Prep time 15 min
- 4 Servings
- 12 Ingredients
Skinny Mexican Chicken and Brown Rice Casserole is the perfect combination of healthy and delicious. This recipe is a lighter twist on a traditional Mexican casserole, made with lean chicken breast, whole grain brown rice, and a melody of savory vegetables and spices. It’s a wholesome meal that's easy to prepare and packed with flavors that will please the entire family.
Ingredients:
Instructions:
Preheat your oven to 375°F (190°C).
Prepare 1 cup of brown rice according to the package instructions. This usually takes about 30-40 minutes. Once cooked, set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and sauté for about 3-4 minutes until fragrant and softened. Add 1 teaspoon of minced garlic and cook for an additional 1 minute, stirring frequently to avoid burning.
Add the diced chicken breasts to the skillet. Cook for about 5-7 minutes, stirring occasionally, until the chicken is cooked through and no longer pink in the center.
In the same skillet, add the cooked brown rice, sweet corn, canned diced tomatoes, and pasta sauce. Stir to combine all the ingredients. Sprinkle in the chili powder and ground cumin, mixing well to evenly distribute the spices.
Lightly grease a 9x13-inch (23x33 cm) baking dish. Pour the chicken and rice mixture into the baking dish, spreading it out evenly.
Sprinkle the shredded mozzarella and cheddar cheeses evenly over the top of the casserole.
Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the cheese is melted and bubbly.
Remove the casserole from the oven and let it cool for a few minutes before serving. Enjoy your Skinny Mexican Chicken and Brown Rice Casserole!
Tips:
- Make sure to cook the rice ahead of time according to package instructions, as this will speed up the preparation process.
- You can use leftover chicken or a rotisserie chicken to save on cooking time.
- Feel free to add extra vegetables like bell peppers, zucchini, or black beans to increase the nutrient content.
- For a spicier casserole, add a chopped jalapeño or increase the amount of chili powder and cumin.
- If you prefer a dairy-free option, replace the cheese with a dairy-free alternative.
- Let the casserole rest for a few minutes after baking to allow the flavors to meld together better.
- Garnish with fresh cilantro, avocado slices, or a dollop of Greek yogurt for an extra touch of freshness.
There you have it - a nutritious and flavorful Skinny Mexican Chicken and Brown Rice Casserole that's sure to satisfy. This dish is wonderful for meal prep, as it tastes even better the next day. Serve it with a side of your favorite greens or a simple salad for a complete meal. Enjoy the wholesome and zesty flavors without any guilt!
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 480kcal | 19% |
| Protein | |
| Protein 30g | 21% |
| Carbohydrates | |
| Carbohydrates 60g | 18% |
| Fiber 8g | 21% |
| Sugar 12g | 12% |
| Fat | |
| Fat 16g | 20% |
| Saturated 6g | 19% |
| Cholesterol 77mg | - |
| Vitamins | |
| Vitamin A 140ug | 15% |
| Choline 110mg | 20% |
| Vitamin B1 1.13mg | 94% |
| Vitamin B2 0.48mg | 37% |
| Vitamin B3 14mg | 90% |
| Vitamin B6 1.17mg | 69% |
| Vitamin B9 80ug | 19% |
| Vitamin B12 0.43ug | 18% |
| Vitamin C 20mg | 23% |
| Vitamin E 3.70mg | 25% |
| Vitamin K 15ug | 12% |
| Minerals | |
| Calcium, Ca 290mg | 22% |
| Copper, Cu 0.35mg | 0% |
| Iron, Fe 3.17mg | 29% |
| Magnesium, Mg 120mg | 30% |
| Phosphorus, P 530mg | 43% |
| Potassium, K 1010mg | 30% |
| Selenium, Se 33ug | 60% |
| Sodium, Na 750mg | 50% |
| Zinc, Zn 3.14mg | 29% |
| Water | |
| Water 330g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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