Are you craving a delicious, healthy Mexican-inspired meal that won't break your diet? Get ready to tantalize your taste buds with our Low Fat Tex Mex Chicken and Rice recipe - a mouthwatering dish that proves healthy eating can be incredibly satisfying! In just 30 minutes, you'll create a protein-packed, flavor-loaded meal that will become your new weeknight dinner superhero.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Mexican
Serves: 4 servings
Ingredients
- 1 cup brown rice
- 2 cups chicken broth
- 1 pound chicken breast, diced
- 1 can black beans, rinsed and drained
- 1 cup corn kernels
- 1 tablespoon taco seasoning
- Salt and pepper to taste
Instructions
- Rinse brown rice thoroughly under cold water to remove excess starch.
- In a medium saucepan, combine brown rice and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for approximately 18-20 minutes until rice is tender and liquid is absorbed.
- While rice is cooking, prepare chicken by cutting boneless, skinless chicken breasts into uniform 1-inch cubes.
- Season diced chicken with taco seasoning, salt, and pepper, ensuring even coating.
- Heat a large non-stick skillet over medium-high heat. Spray lightly with cooking spray to reduce additional fat.
- Add seasoned chicken to the skillet and cook for 5-7 minutes, stirring occasionally, until chicken is golden brown and internal temperature reaches 165°F.
- Drain and rinse black beans, and measure out corn kernels. If using frozen corn, ensure it's thawed.
- Add black beans and corn to the skillet with chicken, stirring to combine and heat through for 2-3 minutes.
- Once rice is cooked, fluff with a fork and transfer to a serving dish.
- Top rice with chicken, bean, and corn mixture. Serve immediately.
Tips
- Rice Perfection: Always rinse brown rice thoroughly to remove excess starch, ensuring fluffy, separate grains.
- Chicken Cooking Hack: Use a meat thermometer to guarantee your chicken reaches the safe internal temperature of 165°F without overcooking.
- Flavor Boost: For extra depth, consider toasting your taco seasoning in the skillet for 30 seconds before adding chicken to enhance its aromatic qualities.
- Meal Prep Friendly: This recipe can be easily prepared in advance and stored in the refrigerator for up to 3 days, making it perfect for busy lifestyles.
- Customize Your Dish: Feel free to add diced bell peppers or swap black beans for pinto beans to suit your taste preferences.
Nutrition Facts
Calories: 295kcal
Carbohydrates: 35g
Protein: 31g
Fat: 4g
Saturated Fat: g
Cholesterol: 69mg
