One-pot Mexican Chicken & Rice Bake
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
1⁄2 spray olive oil
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, 240g) sliced
2 sprigs of fresh coriander leaves picked
62 1⁄2g cherry tomatoes halved
7 1⁄2g sliced pickled jalapeño chillis
Preheat oven to 190°C/fan-forced 170°C/gas 5.
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.
Add mushrooms and jalapeño and cook for a further 2 minutes
Add chicken, beans, tomatoes, corn, roasted peppers and Mexican spice and toss well.
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.
Preheat grill and scatter cheese over the dish. Grill for about 2 minutes or until the cheese is bubbling and melted.
Serve garnished with avocado, fresh coriander, tomatoes and pickled jalapeño.
Energy (kJ)
1712 kJ / 409 cals
Protein
37.8 g
Fat
10.7 g
Sat. Fat
3.6 g
Carbs
33.4 g
Sugar
8.8 g
Fiber
13.2 g
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