Southwestern Chicken and Rice Casserole

Is it a Casserole? Not really. But I’m not sure what else to call it. It is delicious though, extremely simple, and cost effective. This is easy and delicious meal that can be manipulated and used for all fitness goals. Note this is not a low calorie version of this meal, but it could very easily be. Simply switch chicken thighs for breasts, use brown rice instead of white OR skip the rice all together if your on a low carb sort of eating plan. On the other hand if your trying to gain weight this is a great healthy recipe for putting on lean mass. Extremity rich in carbohydrates, a solid serving of protein, and healthy monosaturated fats are everything you need to put on muscle. Depending on how you split up the servings this could easily be an 800kcal meal.

**Note this makes an absurd amount of food, so either modify the recipe by cutting it in half or have a bunch of your friends over to share!

 

Recipe: Makes 10 4 ounce servings of 5 8 ounce servings (depending on caloric and macronutrient needs)

Ingredients:

1 tablespoon of Olive Oil

2lb Chicken Breasts or Thighs

2 cans of black beans

2 Cups of Rice (Brown or White) dry

1 medium yellow onion

2 Green Bell Peppers

3-4 Tomatoes

1-2 Tablespoons of Tomato Paste

1 Bunch of Cilantro

2 Hass Avocados

1 Tablespoon Cumin

2 Tablespoons Chili Powder

1/2 tablespoon of Oregano

Salt and Pepper to taste

**Shredded Cheese to top if you like

 

Directions:

1. Cook rice. See my rice article for how to cook rice.

2. Bake chicken. Cook chicken at 450 degrees for 25minutes, or until the internal temperature reaches 165 degrees.

3. Dice all your vegetables and herbs: onion, pepper, tomato, garlic, and cilantro.

4. Saute onion, pepper, tomato, and garlic in olive oil until soft.

5. Add Beans to sauteed vegetables. Make sure to drain beans to get rid of the salty bean liquid before adding to the sauteed vegetables.

6. Add spices. Cook on low heat for 5 minutes, stirring occasionally.

7. Dice baked chicken into 1 inch cubes. Add Chicken to bean mixture.

8. Mix rice and chicken

9. Add cilantro, avocado, and lime.

10. Mix one final time.

 

Nutrition:

Per 250g/ 8 Ounce Serving

Calories: 440kcal

Protein: 30 grams

Carbs: 61 grams

Fat: 10 grams

Fiber: 9 grams

 

 

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