Cheesy Chicken and Rice Casserole

Gluten Free
Health score
28%
Cheesy Chicken and Rice Casserole
45 min.
4
624kcal

Suggestions


Are you looking for a delicious and satisfying meal that the whole family will love? Look no further than this Cheesy Chicken and Rice Casserole! This gluten-free dish is not only easy to prepare but also packed with flavor and nutrition. With a delightful combination of tender chicken, hearty black beans, and sweet corn, this casserole is a perfect balance of protein and carbohydrates, making it an ideal choice for lunch or dinner.

In just 45 minutes, you can whip up a comforting meal that serves four, ensuring everyone leaves the table happy and full. The creamy chicken enchilada soup adds a rich, zesty flavor that elevates the dish, while the melted Colby-Monterey Jack cheese on top creates a gooey, indulgent finish that will have everyone coming back for seconds. Plus, with a caloric breakdown that includes a healthy dose of protein, this casserole is a guilt-free option for those mindful of their diet.

Whether you're hosting a family gathering or simply looking for a quick weeknight dinner, this Cheesy Chicken and Rice Casserole is sure to impress. It's a versatile dish that can be served as a main course or a hearty side, making it a fantastic addition to any meal. So grab your ingredients and get ready to enjoy a comforting, cheesy delight that will warm your heart and satisfy your taste buds!

Ingredients

  • 18.5 oz enchilada sauce canned
  • 0.8 cup water 
  • 0.8 cup rice long-grain white uncooked
  • 0.5 teaspoon ground cumin 
  • 0.3 teaspoon pepper black
  • 15 oz black beans rinsed drained canned
  • oz corn frozen
  • lb chicken breast halves boneless skinless
  • oz colby cheese shredded

Equipment

  • oven
  • glass baking pan

Directions

  1. Heat the oven to 375°F. In ungreased 2-quart glass baking dish, mix soup, water, rice, cumin, pepper, beans and corn. Top with chicken.
  2. Cover; bake about 30 minutes or until juice of chicken is clear when center of thickest part is cut (170°F) and rice is tender. Stir rice around chicken. Top with cheese.
  3. Bake uncovered 5 to 10 minutes or until cheese is melted.

Nutrition Facts

Calories624kcal
Protein29.98%
Fat19.2%
Carbs50.82%

Properties

Glycemic Index
32.05
Glycemic Load
21.5
Inflammation Score
-9
Nutrition Score
29.977826009626%

Nutrients percent of daily need

Calories:624.12kcal
31.21%
Fat:13.4g
20.61%
Saturated Fat:6.66g
41.64%
Carbohydrates:79.77g
26.59%
Net Carbohydrates:66g
24%
Sugar:8.94g
9.93%
Cholesterol:99.51mg
33.17%
Sodium:1448.2mg
62.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.05g
94.11%
Vitamin B3:14.03mg
70.15%
Selenium:47.44µg
67.77%
Phosphorus:613.36mg
61.34%
Vitamin B6:1.12mg
55.88%
Fiber:13.77g
55.09%
Manganese:0.99mg
49.74%
Folate:196.38µg
49.09%
Magnesium:141.93mg
35.48%
Potassium:1066.53mg
30.47%
Vitamin B1:0.43mg
28.53%
Iron:4.54mg
25.24%
Vitamin B5:2.47mg
24.73%
Calcium:245.04mg
24.5%
Vitamin A:1203.15IU
24.06%
Zinc:3.56mg
23.74%
Vitamin B2:0.36mg
20.98%
Copper:0.38mg
19.22%
Vitamin C:8.6mg
10.42%
Vitamin B12:0.46µg
7.7%
Vitamin E:0.34mg
2.28%
Vitamin D:0.28µg
1.89%
Vitamin K:1.25µg
1.19%