Mexican Chicken and Brown Rice Casserole: You’re Family Will Love it!
This casserole is so hearty and healthy with wonderful Mexican flavors. Leftovers freeze great. Each skinny serving has 299 calories, 8 grams of fat. It’s so filling you’ll only need a simple salad to serve with it and you’ll be all ready for dinner!
Why You'll Love My Skinny Mexican Chicken and Brown Rice Casserole
Looking for a flavorful, satisfying meal that won't derail your healthy eating goals? My Skinny Mexican Chicken and Brown Rice Casserole delivers the comforting warmth of a classic casserole with a lighter twist. This dish combines lean chicken, fiber-rich brown rice, and vibrant Mexican spices, creating a hearty and delicious meal that's both nutritious and easy to prepare. It's perfect for busy weeknights, meal prepping, or anyone seeking a guilt-free comfort food experience. By incorporating wholesome ingredients and smart substitutions, this casserole offers a balanced blend of protein, complex carbohydrates, and flavorful vegetables, making it a winning choice for health-conscious individuals and families alike.Ingredients For Skinny Mexican Chicken and Brown Rice Casserole
Uncooked brown rice:- Whole Grain Goodness: Brown rice is a whole grain, meaning it retains the bran and germ, providing more fiber, vitamins, and minerals than white rice.
- Complex Carbohydrates: It provides complex carbohydrates, which offer sustained energy and help regulate blood sugar levels.
- Nutty Flavor: Brown rice has a nutty, earthy flavor that complements the Mexican spices and other ingredients.
- Textural Foundation: It forms the substantial base of the casserole, offering a chewy, satisfying texture.
- Variety Differences: Basmati, regular brown rice, and long grain rice all cook slightly differently, and have slight flavor differences.
- Aromatic Base: Onions release aromatic compounds when cooked, creating a savory foundation for the casserole.
- Sweetness Development: As they cook, onions caramelize, releasing natural sugars and adding a subtle sweetness.
- Flavor Depth: They contribute to the overall depth of flavor, enhancing the savory notes of the dish.
- Texture Contribution: They soften during cooking, adding a tender texture to the casserole.
- Pungent Flavor: Garlic adds a pungent, savory flavor that is essential to many Mexican dishes.
- Aromatic Enhancement: It releases a strong aroma that enhances the overall sensory experience.
- Flavor Complexity: Garlic adds a complex, savory depth that balances the sweetness of the onions and corn.
- Health Benefits: Garlic has antioxidant and anti-inflammatory properties.
- Sweetness and Color: Corn adds a touch of sweetness and a vibrant yellow color to the casserole.
- Texture Variety: It provides a satisfyingly crunchy texture that contrasts with the soft rice and chicken.
- Nutritional Value: Corn is a good source of fiber, vitamins, and minerals.
- Convenience: Frozen corn is convenient and readily available.
- Lean Protein Source: Chicken breasts provide a high-quality source of lean protein, essential for muscle building and repair.
- Reduced Fat: Removing the skin significantly reduces the fat content, making this a healthier option.
- Satiety: Protein helps to promote satiety, keeping you feeling full and satisfied.
- Versatility: Cooked chicken can be prepared in various ways (baked, poached, grilled) before being added to the casserole.
- Smoky Flavor: Fire-roasted tomatoes have a distinct smoky flavor that adds depth and complexity to the casserole.
- Acidity and Sweetness: They provide a balance of acidity and sweetness, enhancing the overall flavor profile.
- Liquid Contribution: Using undrained tomatoes adds liquid to the casserole, helping to keep it moist.
- Texture: Diced tomatoes add texture to the dish.
- Tomato Base: Tomato sauce provides a smooth, concentrated tomato base that ties the ingredients together.
- Rich Flavor: It adds a rich, savory flavor that complements the Mexican spices.
- Moisture Content: It contributes to the moisture content of the casserole, preventing it from becoming dry.
- Texture: it adds a smooth texture.
- Melty Richness: Cheese adds a melty, savory richness that enhances the overall flavor and texture.
- Reduced Fat: Using a light blend significantly reduces the fat content compared to regular cheese.
- Flavor Variety: A four-cheese blend provides a variety of flavors, adding complexity to the dish.
- Visual Appeal: Melted cheese adds a visually appealing topping to the casserole.
- Warm Spice: Chili powder adds a warm, earthy spice that is characteristic of Mexican cuisine.
- Flavor Depth: It contributes to the overall depth of flavor, enhancing the savory notes of the dish.
- Heat Level: The amount of chili powder can be adjusted to control the heat level.
- Blend of Spices: Chili powder is a blend of spices, including chili peppers, cumin, and oregano.
- Earthy Warmth: Cumin adds an earthy, warm depth that is essential to many Mexican dishes.
- Aromatic Quality: It releases a warm, aromatic scent that enhances the overall sensory experience.
- Flavor Complexity: Cumin adds a complex, savory depth that complements the other spices.
- Digestive Benefits: Cumin has digestive benefits.
- Creamy Tanginess: These toppings add a creamy, tangy finish that provides a cooling contrast to the warm spices.
- Reduced Fat: Using fat-free options significantly reduces the fat content.
- Texture Contrast: They add a smooth, creamy texture that contrasts with the other ingredients.
- Garnish: It acts as a nice garnish.
- Fresh Zest: Salsa adds a fresh, zesty kick that brightens the overall flavor of the casserole.
- Flavor Boost: It provides a vibrant flavor boost, adding a touch of heat and acidity.
- Variety of Flavors: Different types of salsa offer a variety of flavors and heat levels.
- Garnish: it is a nice colorful garnish.
How to Make a Skinny Mexican Chicken and Brown Rice Casserole
Step 1: Preheat and Prepare the Baking Dish- Preheat Oven: Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius). This ensures even cooking and prevents the casserole from being undercooked.
- Baking Dish Preparation: Coat a 9 x 9-inch square baking pan or a 2-quart casserole dish with cooking spray. This prevents the casserole from sticking and makes cleanup easier. Set the prepared dish aside.
- Rice Preparation: In a large saucepan, cook 1 cup of uncooked brown Basmati, regular brown rice, or long grain rice according to the package directions. This forms the hearty base of the casserole.
- Cooking Time: Brown rice typically takes longer to cook than white rice, so follow the package instructions carefully.
- Fluffing the Rice: Once cooked, fluff the rice with a fork to separate the grains.
- Onion and Garlic Preparation: In a microwave-safe bowl, combine ½ cup of diced onions and 1 teaspoon of minced garlic.
- Microwave Cooking: Cook the onions and garlic in the microwave for approximately 1 minute, or until the onions begin to soften. This step releases their aromatic flavors and reduces cooking time.
- Cooling: Allow the softened onions and garlic to cool slightly.
- Large Mixing Bowl: Transfer the cooked brown rice to a large mixing bowl.
- Ingredient Addition: Add the softened onions and garlic, 2 cups of thawed frozen corn, 1½ cups of diced cooked chicken breasts (skin removed), 1 (14.5-ounce) can of undrained fire-roasted diced tomatoes, 1 (8-ounce) can or jar of tomato sauce, ½ cup of shredded light Mexican-style four-cheese blend, 2 teaspoons of chili powder, and 1 teaspoon of cumin to the bowl.
- Thorough Mixing: Mix all the ingredients thoroughly until well combined. This ensures that the flavors are evenly distributed throughout the casserole.
- Casserole Dish Transfer: Transfer the mixed casserole ingredients to the prepared baking dish.
- Cheese Topping: Sprinkle the remaining ½ cup of shredded light Mexican-style four-cheese blend evenly over the top of the casserole.
- Baking Time: Bake the casserole, uncovered, in the preheated oven for 20 to 25 minutes, or until the cheese is lightly browned and the casserole is heated through.
- Internal Temperature Check: Ensure the chicken is heated to an internal temperature of 165°F (74°C).
- Cheese Browning: Monitor the cheese closely to prevent it from burning.
- Cooling Period: Remove the casserole from the oven and allow it to cool for at least 10 minutes. This allows the casserole to set and makes it easier to cut into servings.
- Serving Size: Cut the casserole into 6 equal servings.
- Optional Toppings: If desired, top each serving with 1 tablespoon of fat-free sour cream or fat-free plain yogurt and 1 tablespoon of salsa. These toppings add a creamy, tangy finish and a fresh, zesty kick.
- Rice Cooking: Follow the package directions for cooking the brown rice to ensure it is cooked properly.
- Microwave Timing: Adjust the microwave cooking time for the onions and garlic based on your microwave's power.
- Even Mixing: Mix the casserole ingredients thoroughly to ensure even flavor distribution.
- Cheese Browning: Monitor the cheese closely during baking to prevent it from burning.
- Cooling Time: Allow the casserole to cool for at least 10 minutes before serving.
- Ingredient Variations: Feel free to add other vegetables, such as bell peppers or zucchini, to the casserole.
- Spice Adjustment: Adjust the amount of chili powder and cumin to your preferred spice level.
- Storage: Store leftover casserole in an airtight container in the refrigerator for up to 3 days.
Helpful Tips About this Recipe
Makes 6 servings
Prep Tips
If you don’t want to use cooked, store-bought chicken here’s an easy way to cook your own. In a large, nonstick pan, combine 8 to 9 ounces skinless, boneless chicken breasts and 1½ cups water. Bring to boiling; reduce heat. Simmer, covered, for 12 to 14 minutes or until chicken is no longer pink. Drain well. Cool slightly. Dice into small pieces.
WW Freestyle SmartPoints 5-Blue
WW SmartPoints 8-Green
*Skinny Facts were calculated using brown Basmati rice and jarred tomato sauce. Does not include optional toppings.
Prep Tips
If you don’t want to use cooked, store-bought chicken here’s an easy way to cook your own. In a large, nonstick pan, combine 8 to 9 ounces skinless, boneless chicken breasts and 1½ cups water. Bring to boiling; reduce heat. Simmer, covered, for 12 to 14 minutes or until chicken is no longer pink. Drain well. Cool slightly. Dice into small pieces.
WW Freestyle SmartPoints 5-Blue
WW SmartPoints 8-Green
*Skinny Facts were calculated using brown Basmati rice and jarred tomato sauce. Does not include optional toppings.
| SKINNY FACTS: for 1 serving 299 calories, 8g fat, 3g sat. fat, 93mg chol, 41g carbs, 30g prot, 4g fiber, 400mg sod, 5g sugar |
| FACTS: for Freestyle SmartPoints 173 calories, 2g sat. fat, 2g sugar, 8g protein |
Mexican Chicken and Brown Rice Casserole: You're Family Will Love it!
Ingredients
Ingredients for Casserole:
- 1 cup uncooked brown Basmati rice, regular brown rice or long grain rice
- ½ cup onions, diced
- 1 teaspoon garlic, minced
- 2 cups frozen corn, thawed
- 1½ cups cooked chicken breasts, diced (skin removed)
- 1 (14.5 ounces) can fire-roasted diced tomatoes, undrained
- 1 cup tomato sauce, I like using jarred tomato sauce but canned is ok (8-ounce can)
- 1 cup (4 ounces) light Mexican-style four-cheese blend, shredded
- 2 teaspoons chili powder
- 1 teaspoon cumin
Ingredients for Topping: optional
- 6 tablespoons fat-free sour cream or fat-free plain yogurt (optional)
- 6 tablespoons salsa
Instructions
- Preheat oven to 350 degrees. Coat a 9 x 9-inch square baking pan or 2-quart casserole with cooking spray; set aside.
- In a large saucepan, cook rice according to package directions.
- Meanwhile, in a microwave-safe bowl, add the onions and garlic and cook in the microwave for about 1 minute, to soften onions.
- When rice is done, add it to a large mixing bowl. Mix in cooked onions and garlic, corn, diced chicken, tomatoes, tomato sauce, ½ cup of the cheese, chili powder, and cumin. Mix well. Transfer to the casserole dish. Sprinkle with the remaining ½ cup cheese. Bake, uncovered, for 20 to 25 minutes or until cheese is lightly browned and casserole is heated through.
- Cool at least 10 minutes to set. Cut into 6 servings. If desired, top each with 1 tablespoon sour cream or yogurt, and 1 tablespoon salsa.
Nutrition
Serving: 1sliceCalories: 299kcalCarbohydrates: 41gProtein: 30gFat: 8gSaturated Fat: 3gCholesterol: 93mgSodium: 400mgFiber: 4gSugar: 5gBlue Smart Points: 5Green Smart Points: 8Plus Points: 8
Tried this recipe?Let me know how it was!
Great casserole–it WAS yummy! All gone.
Question: Tell me about the boiled chicken–does this method yield a moist chicken? Is that the point? If so, I would sure be happy to use it a lot, because chicken breast tends to be so dry. My husband even requested I go back to using boneless, skinless THIGHS in recipes when breast is called for. He likes the different dishes I make, but not the dry breast.
Thanks for all you do for us! -db
Debbie, I’m delighted to hear you enjoyed this casserole. You could easily substitute with cooked chicken thighs, if desired.
All the best,
Nancy
Hi, I don’t have a can of the fire roasted tomatoes. What can I substitute so it still has a ‘kick’?
Molly, you can use a regular can of tomatoes and add a pinch of red pepper flakes. Or, you can add a few drops of Tabasco.
Enjoy!
My best,
Nancy
Do you know the WW purple points please?
I’m so sorry Susan but I’m only including Blue and Green points. For all of these years, I use a different program than WW to input all of my recipes to do the nutrition facts and points.
I have hundreds of recipes and don’t have the time to input them into WW to make the calculations for the purple plan.
My best, Nancy