Baked Salsa Chicken And Rice
Ingredients:
1 tablespoon olive oil
4 chicken breasts (about 3 oz each)
1 tablespoon low sodium taco seasoning
2 bell peppers (I use red and green) chopped
1 1/4 cup long grain white rice
3 cups low sodium chicken stock
1 1/2 cups fat free salsa
1/2 cup shredded cheddar cheese
chopped cilantro and sliced jalapenos for serving optional
Instructions:
Preheat your oven to 375 degrees Fahrenheit.
Heat a large oven-safe skillet over high heat and add the olive oil.
Sprinkle the 4 chicken breasts with the taco seasoning on both sides and sear the chicken in the pan on both sides.
The chicken breasts will only need about 2 minutes per side over high heat – the idea is not to cook the chicken through, but just to develop some flavour on the outside of the chicken and in the pan. (Feel free to skip this step to save time – see recipe notes)
Turn off the heat under the pan.
Remove the chicken breasts to a plate and add the chopped bell peppers, rice, and chicken stock to the pan, stirring everything together.
Add the chicken breasts back in, nestling them into the rice mixture.
Spoon the salsa over top of the chicken breasts and then top them with the shredded cheese.
Add the whole pan to the oven, uncovered, for about 25-35 minutes, or until the rice is cooked and the chicken is cooked through to an internal temperature of 165 degrees Fahrenheit or 74 degrees Celsius. (Because pans and oven temperatures vary, this can affect baking time. Use an instant-read thermometer for best results).
Once the chicken and rice are cooked through, remove the pan from the oven and serve with a sprinkling of fresh cilantro, some sliced jalapenos (optional), and even a dollop of sour cream, if desired.
Nutrition Information:
Serving Size: 1 chicken breast with rice and toppings
Calories: 400 | Total Fat: 12 grams | Saturated Fat: 4 grams | Cholesterol: 80 milligrams | Sodium: 600 milligrams | Carbohydrates: 35 grams | Fiber: 2 grams | Sugars: 4 grams | Protein: 35 grams
Frequently Asked Questions:
Can I use different types of chicken pieces instead of chicken breasts?
Yes, you can adapt the recipe and use bone-in chicken thighs or drumsticks if you prefer.
Adjust the cooking time accordingly to ensure the chicken is cooked through.
Can I substitute the white rice with brown rice or another grain?
Absolutely! You can substitute the long grain white rice with brown rice, quinoa, or even cauliflower rice for a low-carb option.
Adjust the cooking time and liquid requirements based on the specific grain you choose.
Is there a substitute for salsa if I don’t have it on hand?
If you don’t have salsa, you can use diced tomatoes with spices and herbs such as cumin, paprika, and chili powder to create a similar flavor profile.
Alternatively, you can try using a jarred tomato-based pasta sauce or tomato puree with added seasonings.
Can I make this recipe ahead of time and reheat it later?
Yes, you can prepare the dish in advance and reheat it later. Once baked, allow it to cool, then refrigerate it in an airtight container.
Reheat individual portions in the microwave or warm the whole dish in the oven until heated through.
Can I freeze the leftovers?
Yes, you can freeze the leftovers for future meals. Allow the dish to cool completely, then transfer individual portions or the entire dish to freezer-safe containers or bags.
Label them with the date and freeze for up to 3 months.
Thaw in the refrigerator overnight before reheating.
Can I use boneless chicken thighs instead of chicken breasts?
Yes, you can use boneless chicken thighs instead of chicken breasts. Adjust the cooking time accordingly, as thighs may require a slightly longer cooking time than chicken breasts.
Can I use a different type of cheese instead of cheddar?
Yes, you can use a different type of cheese that melts well, such as Monterey Jack, Colby Jack, or a Mexican cheese blend.
Feel free to experiment with different cheeses to suit your taste preferences.
Can I make this recipe in a casserole dish instead of an oven-safe skillet?
Yes, you can transfer the mixture from the skillet to a casserole dish before baking.
Make sure the dish is large enough to hold the chicken, rice, and peppers with some extra room for expansion.
Can I add other vegetables to the dish?
Certainly! This recipe serves as a base, and you can customize it by adding other vegetables like corn, diced tomatoes, or black beans.
Simply mix them in with the rice and peppers before adding the chicken.
Can I use vegetable stock instead of chicken stock to make it vegetarian?
Yes, you can substitute vegetable stock for the chicken stock to make this recipe vegetarian. It will still provide flavor and moisture to the dish without using animal products.