Description

This Healthy Chicken Taco Casserole with Rice is a simple, nutritious one-pan meal perfect for busy weeknights. Packed with lean chicken, brown rice, black beans, and flavorful taco spices, this dump-and-bake casserole delivers all the bold flavors of traditional tacos in a wholesome, hearty dish that’s family-friendly and easy to prepare.

Ingredients

Protein & Grains

2 cups cooked chicken, shredded or diced
1 cup brown rice, uncooked
1 can (15 oz) black beans, drained and rinsed

Vegetables & Other Ingredients

1 can (10 oz) diced tomatoes with green chilies
1 cup corn kernels (fresh, frozen, or canned)
1 small onion, diced
2 cloves garlic, minced
1 cup low-sodium chicken broth

Seasonings & Toppings

1 tablespoon olive oil
2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon oregano
Salt and pepper to taste
1 cup shredded reduced-fat cheddar cheese
Fresh cilantro, chopped (optional, for garnish)
Plain Greek yogurt or sour cream (optional, for serving)

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Instructions

Preheat the Oven: Preheat your oven to 375°F (190°C) to prepare for baking the casserole evenly.
Sauté Aromatics: In a skillet, heat olive oil over medium heat. Add diced onion and minced garlic, cooking until softened and fragrant, about 3-4 minutes.
Combine Ingredients: In a large mixing bowl, combine shredded chicken, uncooked brown rice, black beans, diced tomatoes with green chilies, corn, sautéed onion and garlic, chili powder, cumin, paprika, oregano, salt, and pepper. Mix well to incorporate all ingredients evenly.
Add Broth and Transfer: Pour in the chicken broth and stir again before transferring the entire mixture into a greased casserole dish to ensure easy removal after baking.
Bake the Casserole: Cover the casserole dish tightly with aluminum foil and bake in the preheated oven for 50-60 minutes, or until the rice is tender and the liquid is absorbed.
Add Cheese and Broil: Remove foil carefully, sprinkle shredded cheddar cheese evenly over the top, and return to the oven uncovered. Broil for 3-5 minutes until the cheese melts and is slightly golden.
Garnish and Serve: Let the casserole cool for a few minutes, then garnish with fresh chopped cilantro. Serve warm with a dollop of Greek yogurt or sour cream if desired.

Notes

Use cooked chicken leftovers or rotisserie chicken for convenience.
If you prefer a spicier casserole, add jalapeños or extra chili powder to taste.
Can substitute brown rice with quinoa or white rice, adjusting cook time if necessary.
For a dairy-free option, omit the cheese or use a vegan cheese substitute.
Leftovers keep well refrigerated for up to 3 days and reheat nicely in the microwave.