Easy, kid-friendly, healthy, yummy chicken and rice casserole. Double the recipe to have one casserole to bake right away and one to freeze for later.
Ingredients
- 2 (7 ounce) skinless, boneless chicken breasts
- ¼ cup olive oil, divided
- salt and ground black pepper to taste
- 3 ½ cups water
- 1 (10 ounce) bag yellow rice
- 1 medium onion, chopped
- 1 medium red bell pepper, chopped
- 2 medium carrots, shredded
- 2 cloves garlic, chopped
- 2 cups shredded Monterey Jack cheese, divided
- 1 (15 ounce) can black beans, rinsed and drained
- 1 (10 ounce) can diced tomatoes with green chile peppers
Directions
Step 1
Preheat the oven to 350 degrees F (175 degrees C).
Step 2
Place chicken in a small baking dish and drizzle with 1 tablespoon olive oil, turning to coat. Season with salt and pepper.
Step 3
Bake in the preheated oven until chicken is no longer pink in the center and the juices run clear, about 20 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Cut into strips or cubes when cool enough to handle. Leave the oven on.
Step 4
While the chicken bakes, bring water and 2 tablespoons olive oil to a boil in a saucepan. Stir in rice. Cover, reduce heat, and simmer for 20 minutes. Fluff lightly with fork.
Step 5
While the rice cooks, heat remaining 1 tablespoon olive oil in a large skillet over medium heat. Saute onion, bell pepper, carrots, and garlic until tender, about 10 minutes.
Step 6
Grease a 9×13-inch baking dish.
Step 7
Place rice, vegetable mixture, chicken, 1 1/2 cups Monterey Jack cheese, beans, and tomatoes in a large bowl and stir until well combined. Spoon into the prepared baking dish and sprinkle with remaining cheese. Cover with aluminum foil.
Step 8
Bake in the preheated oven for 30 minutes. Remove foil and bake for 10 minutes longer.
Cook’s Note:
To make ahead: Prepare recipe through Step 5 and freeze. To serve, defrost and bake as directed.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Calories 409 | |
% Daily Value * | |
Total Fat17g | 22% |
Saturated Fat7g | 34% |
Cholesterol53mg | 18% |
Sodium991mg | 43% |
Total Carbohydrate41g | 15% |
Dietary Fiber5g | 18% |
Total Sugars3g | |
Protein24g | |
Vitamin C25mg | 124% |
Calcium255mg | 20% |
Iron2mg | 10% |
Potassium413mg | 9% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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source by allrecipe
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