• prep: 10 min
  • cook: 15 min
  • total: 25 min
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  • servings:
  • Summary

    A healthy, easy one-skillet dinner that is ready less than 30 minutes! With chicken, black beans, and southwest ranch flavor, this Fiesta Chicken casserole recipe is sure to become a family favorite.

    Ingredients

    • 2 teaspoons extra-virgin olive oil
    • 1 pound boneless, skinless chicken breasts, cut into bite-size pieces
    • 1/2 medium yellow or red onion, chopped (about 1 cup)
    • 1 tablespoon garlic powder
    • 2 teaspoons onion powder
    • 1 1/2 teaspoons paprika
    • 1 1/2 teaspoons dried dillweed
    • 1/2 teaspoon kosher salt
    • 1/2 teaspoon cayenne pepper (use 1/4 teaspoon or less if sensitive to spice)
    • 1 red bell pepper, cored and chopped
    • 1 green bell pepper, cored and chopped
    • 1 (15-ounce) can reduced-sodium black beans, rinsed and drained
    • 1 (15-ounce) can fire-roasted diced tomatoes in their juices
    • 1 1/2 cups instant brown rice (do not use white minute rice or regular rice as these will cook differently)
    • 1 cup low-sodium chicken stock
    • 3/4 cup freshly grated cheddar cheese
    • Optional for serving: chopped fresh cilantro, diced avocado, plain nonfat Greek yogurt (or sour cream)

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 394 % Daily Value *
    • Total Fat: 14 g 20.92%
    • Saturated Fat: 5 g 26.78%
    • Trans Fat: 0 g %
    • Cholesterol: 69 mg 22.88%
    • Sodium: 483 mg 20.13%
    • Calcium: 186 mg 18.6%
    • Potassium: 390 mg 11.15%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 12.46%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 39 g %
    • Dietary Fiber: 3 g 10.48%
    • Sugar: 4 g
    • Protein: g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 37.16%
    • Vitamin C 120.63%
    • Vitamin D 1.98%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables2
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total2 oz-eq