Dan Churchill

One-pot Mexican Chicken & Rice Bake

Dan Churchill
PREP 15 MIN
•
COOK  30 MIN

Is it a family favorite or a protein-packed post-workout dinner? Dan's one-pot wonder can do it all. To cut down prep and cook time, use a pre-cooked rotisserie chicken and long grain brown rice.

EF

GF

NF

Number of servings
2
Ingredients

1⁄2 olive oil spray

1⁄2 onion finely chopped

2 garlic cloves minced

50g button mushrooms sliced

1⁄2 jalapeño chilli finely chopped

175g pre-cooked chicken breast shredded

1⁄4 tin of black beans (400g tin) drained & rinsed

1⁄2 tin of chopped tomatoes (400g tin)

1⁄2 cup (60g) frozen corn kernels defrosted

1⁄3 cup (50g) roasted red peppers, in brine drained

1⁄2 tbs Mexican spice mix (a mix of ground cumin, paprika & chilli)

1⁄4 cup (50g) brown basmati rice rinsed

1⁄2 cup (125ml) chicken stock

salt & pepper, to taste

1⁄8 cup (20g) cheddar cheese

To Serve

1⁄4 avocado (medium) sliced

2 sprigs of fresh coriander leaves picked

62 1⁄2g cherry tomatoes halved

7 1⁄2g sliced pickled jalapeño chillis

Methodbased on 4 servings
1

Preheat oven to 190°C/fan-forced 170°C/gas 5.

2

Spray a large deep non-stick frypan with oil, add onion and and garlic, season with a little salt and cook for 3-5 minutes or until golden.

3

Add mushrooms and jalapeño and cook for a further 2 minutes

4

Add chicken, beans, tomatoes, corn, roasted peppers and Mexican spice and toss well.

5

Stir through the rice and pour over the stock. (if the rice is not covered add sufficient water to cover by about 1cm.) Cover with a lid and bake for 15 to 20 minutes or until rice is cooked. Adjust seasoning.

6

Preheat grill and scatter cheese over the dish. Grill for about 2 minutes or until the cheese is bubbling and melted.

7

Serve garnished with avocado, fresh coriander, tomatoes and pickled jalapeño.

Nutritional Informationper serving

Energy (kJ)

1770 kJ / 423 cals

Protein

37.9 g

Fat

12.4 g

Sat. Fat

4.2 g

Carbs

33.5 g

Sugar

8.9 g

Fiber

12.3 g

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