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One Skillet Taco Chicken & Rice

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 394
Protein 34g
Fat 8g
Carbs 45g
Total Time 20 minutes

A post shared by Kevin Curry (@fitmencook) on

I get it – some foods you just can’t live without.  One of those foods for me is Mexican cuisine, specifically tacos – chicken and barbacoa tacos are my go to!   Growing up in Texas I’ve had my weekly (probably more like daily) dose of spicy, tangy and smoky flavored food.  Put simply – it’s life.  So when it came time to change my eating habits, I was pretty bummed about the thought of giving up food with a lot of flavor and that gave me a lot of comfort.

So I didn’t.

I simply reconstructed the meals, swapping in calorie-conscious ingredients and relying more on flavor from herbs and spices and veggies, and less on calorie dense items like oils and butter.  The result?  A healthier flavor explosion.

This dish is one of those transformed meals.  It takes little time and one skillet.  So, you spend less time in the kitchen cooking AND cleaning, and more time doing what you love to do. What I love about this recipe too is that it’s easy to customize – you can swap chicken for lean beef or firm tofu/tempeh, and even use a different grain like quinoa, bulgur or jasmine rice.

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One Skillet Taco Chicken & Rice

Ingredients

Taco Chicken & Rice

Ingredients for 6 servings

  • 1 1/2 cups uncooked brown rice
  • Chicken
    • 1 1/2 lb chicken breast, cut into 1-inch chunks
    • 1 tablespoon smoked paprika
    • 2 teaspoons cumin
    • 2 teaspoons dried oregano
  • 1 tablespoon olive oil
  • 1 tablespoon garlic
  • 1/3 cup onion, chopped
  • 1 green bell pepper, diced
  • 7.5oz (~213g) canned no-salt black beans, drained
  • 1 large beefsteak tomato, diced (OR 1 can diced tomatoes)
  • 2 cups red enchilada sauce
  • 1 cup water
  • 3/4 cup shredded cheese (I used Mexican cheese blend of cheddar, Monterey Jack, asadero cheese)
  • sea salt & pepper to taste
  • Garnish
    • fresh chopped cilantro
    • avocado (remember the fat calories)
Steps
  1. Set oven to 400F.
  2. Cook rice according to instructions and set aside to cool.
  3. Season chicken breast with smoked paprika, cumin and dried oregano.
  4. Set a deep (nonstick) skillet on medium heat, and once hot, add olive oil, garlic, onion and bell pepper.  Cook for about 2 to 3 minutes until the outside of the onion has slightly browned.
  5. Add chicken breast and sear and cook for about 3 to 5 minutes.
  6. Fold in the cooked brown rice, then stir in the black beans, tomato, enchilada sauce and water.  Mix everything together and bring to a light simmer.   Reduce the heat to low-medium, then cover and cook for 8 to 10 minutes.
  7. Remove the top, stir up the chicken and rice and season to taste with sea salt & pepper.  Sprinkle on some cheese (if desired), then bake for 5 to 7 minutes to melt the cheese.
  8. Garnish with fresh cilantro and avocado, then enjoy!

Taco Chicken & Rice

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Calories
394
Protein
34g
Fat
8g
Carbs
45g
Sodium
Fiber
5g
Sugar
5g
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.