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Kevin Curry

One Skillet Taco Chicken & Rice

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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.

A post shared by Kevin Curry (@fitmencook) on Jan 2, 2019 at 10:01am PST

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One Skillet Taco Chicken & Rice

Ingredients for 6 servings

* Optional Substitution Note

  • 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

Step 1

Set oven to 400F.

Step 2

Cook rice according to instructions and set aside to cool.

Step 3

Season chicken breast with smoked paprika, cumin and dried oregano.

Step 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.

Step 5

Add chicken breast and sear and cook for about 3 to 5 minutes.

Step 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.

Step 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.

Step 8

Garnish with fresh cilantro and avocado, then enjoy!

One Skillet Taco Chicken & Rice

Kevin Curry


Prep 5min
Cook 15min
Total 20min

Category
Calories 394

  • 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)

  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!


Nutrition per serving

Calories394cal
Protein34g
Fats8g
Carbs45g
Fiber5g
Sugar5g
5.0
(Based on 2 reviews)

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Details

Prep 5min
Cook 15min
Total 20min

Nutrition per serving

Calories394cal
Protein34g
Fats8g
Carbs45g
Fiber5g
Sugar5g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!