Southwestern Chicken and Rice Bake

Jun 04, 2023June 4, 20230 2
Southwestern Chicken and Rice Bake for a hearty meal
in Main

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cups cooked rice
1 1/2 cups cooked chicken , diced
1 can black beans , drained and rinsed
1 can whole kernel corn , drained
1 can diced tomatoes , slightly drained
1 teaspoon dried cilantro
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1 tablespoon chili powder
1/2 teaspoon ground red pepper ( optional . Use more or less , to taste )
4 tablespoons butter
4 tablespoons whole wheat flour
1 cup milk
1/2 cup chicken broth
1/4 teaspoon ground black pepper
1/2 teaspoon salt
1 cup cheddar cheese ( optional )

Nutrision Information

Servings Per Recipe
4-6
Calories
382
Sugar
5g
Fat
15g
Southwestern Chicken and Rice Bake is a delicious and hearty meal that is perfect for a quick weeknight dinner or weekend lunch. Made with cooked chicken, rice, black beans, corn, and diced tomatoes, it is both filling and nutritious. The dish is seasoned with a blend of spices including cilantro, cumin, garlic powder, and chili powder, making it slightly spicy and flavorful. The creamy sauce adds a layer of richness to the dish and complements the other flavors well. Serve this meal with a side salad for a complete and tasty meal.

Instructions

1.Preheat oven to 350°F.
2.In a large bowl, mix together cooked rice, chicken, black beans, corn, diced tomatoes, cilantro, cumin, garlic powder, oregano, chili powder, and ground red pepper.
3.In a separate saucepan over medium heat, melt butter. Whisk whole wheat flour into melted butter until smooth.
4.Gradually add in milk and chicken broth, whisking constantly until mixture comes to a boil and thickens.
5.Remove from heat and stir in black pepper and salt.
6.Pour sauce over chicken and rice mixture, stir to combine.
7.Pour into baking dish and sprinkle cheddar cheese on top if desired.
8.Bake for 25-30 minutes until cheese is melted and bubbly.

PROS

A hearty and filling meal that is easy to prepare with leftover chicken and rice.

The combination of black beans, corn, and tomatoes provides a good source of fiber and vitamins.

Can be easily customized with additional vegetables or spices.

CONS

The cheese topping can add calories and fat to the dish if used in excess.

The dish may be too spicy for some, adjust spices according to personal taste.

HEALTH & BENEFITS

The combination of ingredients in this dish provides a good source of protein, fiber, and vitamins.
The black beans are high in fiber, which can help with digestion and weight management.
Cumin has been linked to aiding digestion and may have anti-inflammatory properties.

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