Description
A wholesome and nourishing casserole packed with lean chicken, black beans, brown rice, and fresh veggies, perfect for clean eating and easy meal prep.
Ingredients
Scale
- 2 large boneless, skinless chicken breasts (about 1 pound / 450g)
- 1 cup cooked brown rice (about 195g)
- 1 can black beans (15 oz / 425g), drained and rinsed
- 1 cup salsa (240ml), no-sugar-added
- 1 medium green bell pepper, diced (about 150g)
- ½ medium red onion, diced (about 75g)
- 3 cloves garlic, minced (about 1 tablespoon)
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 cup shredded reduced-fat cheddar cheese (110g), optional
- ¼ cup fresh cilantro, chopped
- 1 tablespoon olive oil (15ml), extra virgin recommended
Instructions
- Cook the brown rice according to package instructions, rinse first under cold water to remove excess starch. Fluff with a fork and set aside.
- Heat olive oil in a large skillet over medium heat. Add diced onion and green bell pepper; cook until softened and onion is translucent, about 5 minutes.
- Add minced garlic to the skillet and cook for 1-2 minutes until fragrant.
- Cut chicken breasts into bite-sized pieces and add to the skillet with veggies. Season with cumin, chili powder, salt, and black pepper. Cook until chicken is no longer pink in the center, about 8-10 minutes, stirring occasionally.
- In a large mixing bowl, combine cooked chicken and veggies, cooked brown rice, black beans, and salsa. Stir gently until well mixed.
- Transfer mixture into a 9×13 inch baking dish and spread evenly. Sprinkle shredded cheddar cheese on top if using.
- Preheat oven to 375°F (190°C). Bake uncovered for 20-25 minutes until heated through and cheese is bubbly and golden.
- Remove from oven and sprinkle fresh chopped cilantro over the top. Serve warm.
Notes
Use leftover or rotisserie chicken to save time. Rinse canned beans to reduce sodium. Adjust chili powder for desired spice level. Can be made vegetarian by omitting chicken and adding extra beans or veggies. Use non-stick spray or parchment paper in baking dish to avoid sticking. Leftovers store well in fridge up to 4 days and freeze up to 3 months.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Cuisine: Mexican-inspired
Nutrition
- Serving Size: 1/6th of casserole
- Calories: 350
- Sodium: 400
- Fat: 8
- Saturated Fat: 3
- Carbohydrates: 35
- Fiber: 8
- Protein: 30
Keywords: healthy, chicken, burrito, casserole, clean eating, easy meal prep, lean protein, black beans, brown rice