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Skinny Chicken, Rice, and Beans Bake
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Prep Time:
20 minutes
Total Time:
1 hour 10 minutes
Reduce unhealthy fats and calories by skinning chicken pieces for a healthier, flavorful dish with lower saturated fat and cholesterol.
Ingredients:
  • 1/4 cup all-purpose flour
  • 1 1/2 teaspoons chili powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 1/2 to 3 pounds meaty chicken pieces (breast halves, thighs, and drumsticks), skinned
  • 2 tablespoons oil
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 can (14.5 oz) organic diced tomatoes, undrained
  • 1 cup tomato juice
  • 1 package (9 oz) frozen whole kernel corn
  • 2/3 cup long grain rice
  • 1/8 to 1/4 teaspoon cayenne pepper
  • 2 cloves garlic, minced
Instructions:
  • Preheat the oven to 375°F. In a large resealable plastic bag, mix flour, 1 teaspoon of chili powder, salt, and pepper. Add half of the chicken, seal the bag, and shake to coat. Repeat with the remaining chicken pieces.
  • In a large skillet, sear chicken until golden brown on all sides in hot oil over medium heat for about 10 minutes, turning occasionally. Set chicken aside and discard drippings. Add beans, undrained tomatoes, tomato juice, corn, uncooked rice, remaining 1/2 teaspoon chili powder, cayenne pepper, and garlic to the skillet. Bring to a boil. Transfer the flavorful rice mixture to a 13x9x2-inch baking dish or 3-quart casserole. Arrange the golden brown chicken on top of the rice.
  • Roast with a lid on for 45-50 minutes until chicken is fully cooked (170°F for breasts; 180°F for thighs and drumsticks) and rice is perfectly tender.

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