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Healthy Mexican Rice & Chicken Bake - A Cozy, Flavor-Packed Weeknight Dinner

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 1 cup uncooked brown rice (long-grain works best)
  • 1 1/2 cups low-sodium chicken broth
  • 1 cup tomato sauce (plain, no added sugar)
  • 1 lb boneless, skinless chicken breasts (about 2–3 pieces), cut into 1-inch chunks or left whole
  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn kernels (frozen or canned, drained)
  • 1 red bell pepper, diced
  • 1 small yellow onion, diced
  • 2 cloves garlic, minced
  • 1–2 tablespoons olive oil
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon chili powder
  • 1/2 teaspoon smoked paprika (optional but great)
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon kosher salt (plus more to taste)
  • 1/4 teaspoon black pepper
  • 1/2 cup shredded reduced-fat cheddar or Monterey Jack (optional topping)
  • Fresh cilantro, chopped, for garnish
  • Lime wedges, for serving

Method
 

  1. Preheat the oven to 375°F (190°C). Lightly grease a 9x13-inch baking dish or a similar casserole pan.
  2. Sauté the aromatics (optional but recommended): Warm 1 tablespoon olive oil in a skillet over medium heat. Add onion and bell pepper; cook 3–4 minutes until starting to soften. Stir in garlic for 30 seconds. This step adds depth, but you can skip and add them raw if you’re in a rush.
  3. Season the chicken: In a bowl, toss the chicken with 1 tablespoon olive oil, cumin, chili powder, smoked paprika, oregano, salt, and pepper until well coated.
  4. Layer the base: In the baking dish, combine the uncooked brown rice, chicken broth, and tomato sauce. Stir to distribute the rice evenly. Fold in the beans, corn, and the sautéed (or raw) onion and bell pepper.
  5. Nestle in the chicken: Place the seasoned chicken on top in an even layer. It will sink slightly—totally fine. Cover the dish tightly with foil to trap steam.
  6. Bake for 50–60 minutes, or until the rice is tender and the chicken reaches 165°F (74°C). If the rice looks dry at 45 minutes, add a splash (2–4 tablespoons) of hot water or broth and re-cover.
  7. Add cheese (optional): Remove the foil, sprinkle cheese over the top, and bake uncovered for 5–7 more minutes until melted and bubbly.
  8. Rest and garnish: Let the bake sit for 5–10 minutes so the rice finishes absorbing liquid. Top with chopped cilantro and a squeeze of lime. Taste and adjust salt as needed.