Description
A one-pan Mexican-inspired casserole featuring tender shredded chicken, parboiled rice, black beans, and fresh veggies. Low-sodium broth and Mexican cheese provide a balanced, high-protein meal with restaurant-quality flavor.
Ingredients
5 cups cooked shredded chicken (rotisserie chicken or poached breasts)
1 cup parboiled brown rice (or long-grain white rice)
3 cups low-sodium chicken broth
1 1/4 cups Monterey Jack cheese (shredded from a block)
14 oz can black beans (drained and rinsed)
1 cup frozen corn kernels
1 large red bell pepper (diced finely)
1/2 cup finely diced onion (yellow or white)
3 tablespoons fajita seasoning (store-bought or homemade blend of cumin and chili powder)
1 can mild green chilies (undrained)
Instructions
Preheat oven to 375°F (190°C)
In a large bowl, combine parboiled rice, low-sodium chicken broth, fajita seasoning, diced onion, and red bell pepper
Spread mixture into a 9×13-inch baking dish, pressing flat
Top with shredded chicken, frozen corn, black beans, and mild green chilies
Evenly scatter shredded Monterey Jack cheese over the top
Cover tightly with aluminum foil and create small steam vents with tines of a fork
Bake for 45 minutes until rice is tender and cheese is melted
Remove foil and bake 10–15 minutes more to develop a golden, crispy top
Notes
Use a block of cheese for optimal melting texture
Parboiled rice is essential for maintaining structure during baking
Chilis must be drained if canned; opt for fire-roasted for deeper flavor
- Prep Time: 15
- Cook Time: 80
- Category: Healthy Quick Meals | Easy Clean Eating Recipes
- Method: Baking
- Cuisine: Mexican-Inspired
Nutrition
- Serving Size: 1 casserole portion
- Calories: 400
- Sugar: 3g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 6g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg