Baked Chicken and Rice With Black Beans

Gluten Free
Health score
22%
Baked Chicken and Rice With Black Beans
35 min.
8
382kcal

Suggestions


Are you looking for a delicious and satisfying meal that the whole family will love? Look no further than this Baked Chicken and Rice with Black Beans! This gluten-free dish is not only quick to prepare, taking just 35 minutes from start to finish, but it also serves a generous eight portions, making it perfect for lunch, dinner, or any gathering.

Imagine tender, cubed chicken mingling with hearty black beans, vibrant diced tomatoes, and a medley of sautéed vegetables, all enveloped in a comforting layer of melted Monterey Jack cheese. The combination of flavors and textures in this dish is sure to please even the pickiest eaters. Plus, with a caloric breakdown that includes a healthy balance of protein, fats, and carbohydrates, you can feel good about serving it to your loved ones.

Whether you're hosting a family dinner or simply looking for a quick weeknight meal, this Baked Chicken and Rice with Black Beans is a fantastic choice. It's easy to make, packed with nutrients, and bursting with flavor. So grab your apron and get ready to impress your guests with this delightful main course!

Ingredients

  • 15 oz black beans drained canned
  • 10 oz canned tomatoes diced green undrained canned
  • 0.5 cup carrots chopped
  • cups roasted chicken cubed cooked
  • 0.5 cup bell pepper green chopped
  • oz monterrey jack cheese grated
  • tablespoon olive oil 
  • cup onion chopped
  • 10 oz rice yellow

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 35
  2. Prepare rice according to package directions.
  3. Meanwhile, saut onion, bell pepper, and carrot in hot oil in a medium skillet over medium heat 10 minutes or until tender.
  4. Combine hot cooked rice, onion mixture, chicken, beans, diced tomatoes and chiles, and 1 1/2 cups cheese in a large bowl. Spoon into a lightly greased 3-qt. or 13- x 9-inch baking dish; sprinkle with remaining 1/2 cup cheese.
  5. Bake, covered, at 350 for 30 minutes; uncover and bake 10 minutes or until cheese is melted.

Nutrition Facts

Calories382kcal
Protein23.55%
Fat31.25%
Carbs45.2%

Properties

Glycemic Index
26.25
Glycemic Load
18.52
Inflammation Score
-8
Nutrition Score
16.005217236021%

Flavonoids

Luteolin
0.45mg
Isorhamnetin
1mg
Kaempferol
0.15mg
Myricetin
0.01mg
Quercetin
4.28mg

Nutrients percent of daily need

Calories:381.86kcal
19.09%
Fat:13.2g
20.31%
Saturated Fat:6.42g
40.15%
Carbohydrates:42.98g
14.33%
Net Carbohydrates:37.45g
13.62%
Sugar:3.19g
3.55%
Cholesterol:51.48mg
17.16%
Sodium:455.65mg
19.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.39g
44.77%
Vitamin A:1682.01IU
33.64%
Manganese:0.63mg
31.6%
Phosphorus:313.03mg
31.3%
Selenium:19.08µg
27.26%
Calcium:264.45mg
26.45%
Fiber:5.52g
22.1%
Vitamin B3:4.26mg
21.3%
Vitamin B6:0.36mg
18.12%
Vitamin C:14.13mg
17.13%
Vitamin B2:0.27mg
16.13%
Zinc:2.22mg
14.78%
Copper:0.29mg
14.57%
Iron:2.49mg
13.83%
Potassium:482.53mg
13.79%
Magnesium:53.45mg
13.36%
Folate:52.97µg
13.24%
Vitamin B1:0.17mg
11.44%
Vitamin B5:1.01mg
10.11%
Vitamin E:0.9mg
5.99%
Vitamin B12:0.34µg
5.61%
Vitamin K:5.5µg
5.24%
Vitamin D:0.17µg
1.13%
Source:My Recipes