Healthy Meals Monday: Chicken and Black Bean Casserole Recipe

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Don't be turned off by this just because it is says healthy . . . I promise that it is yummy!!!
I was looking for a yet another recipe to use up the last of my garden's zucchini and came across this one from All Recipes. I changed it around a little bit and it ended up being a meal that my family loved! I love that it is loaded with veggies and beans and still has great flavor. I also put a little bit of fat free sour cream and salsa on top of my mine and thought it was delicious.

Ingredients

  • 2/3 cup brown rice
  • 1 cup vegetable broth (chicken broth also will work)
  • 1 tablespoon olive oil
  • 1/3 cup diced onion
  • 2 medium zucchini, thinly sliced
  • 2 cooked skinless boneless chicken breast halves, chopped
  • 1/2 cup sliced mushrooms (optional)
  • 1/2 teaspoon cumin
  • salt to taste
  • ground cayenne pepper to taste
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (4 ounce) can diced green chile peppers, drained
  • 1-2 cups shredded Cheddar cheese-depending on how much cheese you like (Swiss cheese and Monterey Jack cheese would also work well!)

Directions

  1. Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.
  2. Preheat oven to 350 degrees. Lightly grease a large 9x13" casserole dish.
  3. Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through.
  4. In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, and 1/2 the cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese.
  5. Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned. 

This would also make a great vegetarian dish- just omit the chicken!

Looking for other delicious healthy recipes? Here are a few of my favorites!
Southern Chicken and Corn Chowder
Penne with Balsamic Chicken and Roasted Asparagus
Slow Cooker Italian Chicken Salad
Baked Mexican Fish

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  1. Anneka says:

    Loved this recipe! My husband and I both went back for seconds. Our 4 year old like it as well, though the zucchini took a little coaxing :) We doubled the rice and will use even more next time. Look forward to enjoying it again. Thanks!

  2. Lise says:

    This is awesome! It has become a family favorite and is now my go-to meal to make for friends and family when they have babies, surgery, etc. Thanks!

  3. retromance says:

    I absolutely loved this recipe! Added some corn in as well, and instead of frying the chicken I baked it in the oven in whole chicken breasts, then cut it up and put it in. It made the chicken much more tender…absolutely delicious! I made it for my cooking group and they all raved about it! We all agreed that with the beans and veggies the chicken wasn’t even really necessary…Couldn’t find any black beans in Australia so I used red kidney beans – just as delicious! Also, definitely didn’t need to bake it for half an hour…we did it for about 10 minutes or until the cheese was nice and gooey. YUM! Thank you!

  4. Sybil says:

    I have made this a few times, and I love it! It was a great way to use those zucchini from the farmers market, and I am still searching out the last few of the season so I can keep making it!

    Love your site, thanks!

  5. AJ says:

    I added a dollop (seriously not much, maybe 1/4 cup) of sour cream, and some cilatro, and mixed a bit of extra broth in, before popping it in the oven (only cooked my rice to al dente). It was SUPER good. It’s a great “cook ahead meal.”

    • Six Sisters says:

      It should be fine. Just won’t have the cheesy taste. You could substitute it with something you aren’t allergic to. We hope it all works out for you! Let us know!

    • Cyd says:

      You can use either one. Just follow the directions according to the rice package. We have used both, but instant is a lot quicker. :)

    • Cyd says:

      The rice thickens up the dish. It won’t look like the picture. We have never omitted the rice. Hope it works out well for you. Let us know!

  6. heather says:

    Oh my it is in the oven now. Can’t wait! I switched it up a little omitted the cheese and zucchini. I didn’t have black beans used red kindney beans, added diced tomatoes with green chilies, and corn. Oh yeah and garlic because I use it in everything.

  7. Joyce says:

    I used 8 ounces of fresh mushrooms sliced and sauteed and two fresh hot chili peppers from my garden sauteed with the onions, using coconut oil; then omitted the green chilies. I also used chicken broth to cook the brown rice and decided to add a can of cream of mushroom soup.
    It was very yummy and such good favor.

    • Jordan says:

      This meal freezes VERY well. I make this recipe often and always make a double batch so I can freeze one for later. I’ve also made it with quinoa instead of the rice and it’s great. Just cook the quinoa for 20 min.

  8. Sandra L. says:

    Here were my changes to the recipe to use what I had on hand: 2 cups chicken broth with equal amount of instant rice cooked together. also added 1 can ranch style beans and about 1/3 to 1/2 cup shredded carrots. A definite hit with my family! woo-hoo!!

  9. Monica says:

    We made this for dinner last night! Then tonight we used the leftovers to make chicken and rice burritos…they were yummy! Thanks…I love this site!

  10. Meleah says:

    This was fantastic!!!! Family favorite! I subbed quinoa, and we served it over a bed of spinach. Freezes well! Thanks a bunch!!!

  11. Ann Marie reed says:

    Loved this recipe! I omitted the chicken, and used left over rice. My zucchini was huge, so I just chopped it into bite size pieces. All my kids ate it, and that is quite an accomplishment. :)

  12. Sally morgan says:

    I wish you had included how much chicken in cup measurement. Breasts vary in size. Also, make suggestions on how much cayenne pepper to use. I enjoyed the dish but would spice it up more next time. I would also recommend not adding chicken until zucchini is browned .

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