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Fit & Healthy Chicken & Rice Enchilada Casserole

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 383
Protein 39g
Fat 8g
Carbs 43g
Total Time

Tex-Mex never looked so fit! This protein and complex carb packed casserole is just what your muscles and family ordered for dinner time.  It’s easy to customize for vegetarians or picky eaters. And the best thing is, it won’t break the bank!

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Fit & Healthy Chicken & Rice Enchilada Casserole

Ingredients

Ingredients for up to 5 servings:

  • 1.5lb chicken breasts (measured raw)
  • 2 cups cooked brown rice (or quinoa)
  • at least 1.5 cup homemade enchilada sauce
  • 1 can (15oz) black beans (drained)
  • 1.25 cup corn
  • 1.25 cup reduced fat mozzarella & cheddar mix
Steps
  1. Set oven to 375F.
  2. Cook brown rice according to instructions and set it aside.
  3. In a pot, bring water to a boil.  Add raw chicken breasts and cook for 10 minutes until the chicken breasts are completely cooked.  Pull the chicken apart and place the pieces in a large bowl.
  4. Add brown rice, beans, corn and homemade enchilada sauce.  Mix together with a spatula.  If you find the mixture to be too dry, add more sauce or some tablespoons of low sodium chicken broth.  This is a personal preference.
  5. Add chopped cilantro (if desired).  Mix together.
  6. To a large baking dish or individual baking tins, add the mixture.  Top the casserole dish with the cheese or top each individual baking tin with about 1/4 cup of the cheese.
  7. Bake in the oven for 25 minutes or until the cheese is golden brown.
  8. The tins can be frozen for later use.  Allow the casserole to cool down nearly to room temperature, then wrap it in foil and place it in the freezer.

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Approximate macros for 1 of 5 servings with homemade enchilada sauce:

 

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
383
Protein
39g
Fat
8g
Carbs
43g
Sodium
-
Fiber
7g
Sugar
3g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.