Arroz Con Pollo Y Frijoles Lightened

Jun 02, 2023June 2, 20230 4
Healthy and lightened version of Arroz Con Pollo Y Frijoles
in Main

Prep

20 min

Cook

42 min

Ready In

62 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 1/2 lbs chicken breasts
2 teaspoons garlic salt
1 teaspoon fresh coarse ground black pepper
nonstick cooking spray
1 cup long-grain rice
2 cans ro-tel original diced tomatoes and green chilies , undrained
1 can nonfat chicken broth
16 ounces fat-free refried beans
1/2 cup shredded low-fat monterey jack cheese

Nutrision Information

Servings Per Recipe
6
Calories
360
Sugar
3g
Fat
3g
Arroz con Pollo y Frijoles is a traditional Latin American dish that is enjoyed across the world. This dish is a lightened and healthier version of the classic recipe that is perfect for people who are trying to eat healthier without compromising on flavor. The dish consists of tender and juicy chicken breasts that are seasoned with garlic salt and pepper and then baked with long-grain rice, diced tomatoes, chicken broth, and refried beans. The resulting dish is a flavorful and filling meal that is perfect for lunch or dinner. The dish is low in calories and fat, making it a great option for people who are trying to lose weight or maintain a healthy weight.

Instructions

1.Preheat oven to 375 degrees F. Season the chicken with garlic salt and black pepper. Spray a large nonstick skillet with cooking spray and heat over medium-high heat.
2.Add the chicken to the skillet and cook until browned, about 4 minutes on each side.
3.Combine the rice, tomatoes and green chilies, and chicken broth in a 13 x 9-inch baking dish. Arrange the chicken over the rice mixture.
4.Cover the dish tightly with foil and bake for 30 minutes.
5.Remove the foil and spoon refried beans over the chicken. Sprinkle cheese over the beans. Return the dish to the oven and bake, uncovered, until the cheese is melted and bubbly, about 10-12 minutes longer.

PROS

This dish is a lighter and healthier version of the classic Arroz Con Pollo Y Frijoles, without compromising on flavor.

The dish is low in calories and fat, making it a guilt-free meal option.

CONS

The dish might not be spicy enough for people who enjoy hot and spicy food.

The prep time for this dish is a bit on the higher side.

HEALTH & BENEFITS

This dish is high in protein and fiber, making it a great option for people who are trying to lose weight or build muscle.
The chicken in the dish is an excellent source of lean protein, while the beans are loaded with fiber and important nutrients like iron and magnesium.
The dish is also low in fat, making it a great option for people who are trying to reduce their overall fat intake.

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