A Well-Balanced Macro-Friendly One Pan Casserole
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Ingredients:
• 1–1½ lbs boneless, skinless chicken breasts or thighs, cut into small cubes
• 1½ cups uncooked enriched long-grain white rice
• 2½ cups low-sodium chicken broth, plus more if needed
• 1–1½ (15.25-oz.) cans corn, drained, or 1½ cups frozen corn
• 1 large yellow or red onion, finely diced
• 2 red and/or orange bell peppers, diced
• 4 garlic cloves, minced
• 1 (4-oz.) can diced green chiles, optional
• 2 tsp chili powder
• ½ tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp salt
• ⅓ cup crumbled cotija or feta cheese
• 1 cup plain Greek yogurt
• Juice of ½ lime
• 1 cup shredded Monterey Jack or cheddar cheese
Optional toppings: cilantro, extra cotija, Tajín, avocado, hot honey or more Greek yogurt
Directions:
1. Preheat oven to 400°F.
2. Add the uncooked rice, chicken, corn, onion and bell peppers to a 9x13-inch baking dish.
3. Whisk together the broth, garlic, green chiles and seasonings. Pour evenly over the casserole and gently stir. Make sure the rice is completely submerged, adding another 2–4 Tbsp. broth if needed.
4. Sprinkle with cotija, cover the dish tightly with foil and bake for 60–70 minutes, or until the rice is tender and the chicken is nearly cooked through. Add another 10–15 minutes if the rice is still firm.
5. Remove the foil and stir in the Greek yogurt and lime juice. Sprinkle the shredded cheese over the top.
6. Bake uncovered for another 10–15 minutes, until bubbly and the chicken reaches 165°F. Broil for 1–2 minutes for crispy edges, if desired.
7. Let rest for 10 minutes before adding your favorite toppings and serving!
#dumpandbake #busymoms #easydinnerwin #onepanmeals #easyandhealthy
One-pan casseroles like this chicken and rice dish are excellent for busy weeknights when you want a nutritious meal with minimal cleanup. The combination of boneless, skinless chicken and long-grain rice provides a satisfying balance of lean protein and carbohydrates. Adding colorful vegetables such as bell peppers and corn not only boosts the nutrient content but also adds natural sweetness and texture to the casserole. Using low-sodium chicken broth keeps the dish flavorful without excess salt, supporting heart health and blood pressure management. The spices—chili powder, smoked paprika, and garlic powder—enhance depth of flavor. Including optional diced green chiles gives a mild, smoky heat reminiscent of street corn, tying into the theme of easy, flavorful dinners. One tip for the best results is ensuring the rice is fully submerged and adjusting the broth as needed to achieve tender grains without drying out. After baking covered, stirring in creamy Greek yogurt and lime juice adds a fresh tang and creaminess while keeping the dish lower in fat compared to heavy cream. The mixture of cotija or feta cheese plus shredded Monterey Jack or cheddar on top melts beautifully, creating a delicious, slightly crispy crust after broiling. For customization, try topping with fresh cilantro, sliced avocado, or a drizzle of hot honey for a sweet-spicy contrast. This casserole serves well for meal prep due to its balanced macros and convenient reheating. Overall, it’s a versatile recipe combining wholesome ingredients and bold flavors perfect for anyone seeking easy, healthy dinner options with a comforting homemade feel.
