Chicken Rice

A flavorful and vibrant one-pan meal featuring tender chicken, bell peppers, and black beans, seasoned with savory spices and served with brown rice.

• Prep: 10 min
• Cook: 20 min
• Total: 30 min
• Servings: 4
• Cuisine: Mexican
• Difficulty: Easy
• Cost: $3.29/serving

Dietary

• Low-Sodium
• Low-Sugar
• High-Protein
• High-Fiber
• Nut-Free
• Dairy-Free
• Gluten-Free

Tags

• stir-fry
• quick
• healthy
• savory
• comfort food
• budget-friendly

Ingredients

• 1 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
• 1 tablespoon olive oil
• 1 yellow onion (diced)
• 1 red bell pepper (cored and diced)
• 2 clove garlic (minced)
• 1.5 teaspoon ground cumin (salt-free)
• 1 teaspoon dried oregano (salt-free)
• 1 teaspoon paprika (salt-free)
• 0.5 teaspoon onion powder (salt-free)
• 0.5 cup brown rice (uncooked)
• 1.5 cup chicken broth (salt-free)
• 1 can black beans (no-salt-added, rinsed and drained)
• 1 cup frozen corn
• 0.5 cup salsa (no-salt-added)
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt

Instructions

1. Heat 1 tablespoon olive oil in a large skillet or pot over medium-high heat. Add 1 pound chicken breast pieces and cook for 5-7 minutes, until browned and cooked through. Remove chicken from skillet and set aside. (Alternatively, if time allows, you may wish to cook 1/2 cup long grain brown rice in a separate pot or rice cooker while preparing the chicken and vegetables).
2. Add 1 diced yellow onion and 1 diced red bell pepper to the skillet. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften. Add 2 minced cloves garlic, 1 1/2 teaspoons ground cumin, 1 teaspoon dried oregano, 1 teaspoon paprika, and 1/2 teaspoon onion powder. Cook for 1 minute more, stirring until fragrant.
3. Return the cooked chicken to the skillet. Stir in 1 1/2 cups salt-free chicken broth, 1 can black beans, and 1 cup frozen corn. Bring to a simmer, then reduce heat to low, cover, and cook for 5-7 minutes to allow flavors to meld and heat through. Add 1/4 teaspoon black pepper and 1/4 teaspoon salt if desired, to taste.
4. If rice was cooked separately, serve the chicken mixture over 1/2 cup brown rice per serving. If cooking rice in the same pot, stir in 1/2 cup brown rice (uncooked) with the broth and bring to a boil. Reduce heat to low, cover, and cook for 15-20 minutes, or until rice is tender and liquid is absorbed. Stir in 1/2 cup no-salt-added salsa before serving.

Notes

This dish reheats well for future meals. Feel free to use different color bell peppers for more visual appeal.

Nutrition (per serving)

• Calories: 405
• Protein: 44.2 g
• Carbohydrates: 44.8 g
• Fat: 8.7 g
• Fiber: 10.3 g
• Sodium: 65 mg
• Saturated Fat: 2.1 g
• Sugar: 4.1 g
• Cholesterol: 105 mg