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Skinny Chicken, Rice, and Beans Bake

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  • Prep 20 min
  • Total 1 hr 10 min
  • Servings 6
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91% less sat fat • 46% less cholesterol than the original recipe. Shave 20 grams of fat and a third of the calories and sodium by making a few simple adjustments, such as skinning the chicken pieces, that don’t sacrifice flavor.
By Betty Crocker Kitchens
Updated Sep 20, 2016
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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

Steps

  • 1
    Preheat oven to 375°F. In a large resealable plastic bag, combine flour, 1 teaspoon of the chili powder, the salt, and pepper. Add half of the chicken pieces. Seal bag; shake to coat. Repeat with remaining chicken pieces.
  • 2
    In a very large skillet, brown chicken on all sides in hot oil over medium heat about 10 minutes, turning occasionally. Remove chicken from skillet and set aside; discard drippings in skillet. Add beans, undrained tomatoes, tomato juice, corn, uncooked rice, the remaining 1/2 teaspoon chili powder, the cayenne pepper, and garlic to the skillet. Bring to boiling. Transfer rice mixture to a 13x9x2-inch baking dish or 3-quart rectangular casserole. Arrange chicken pieces on top of rice mixture.
  • 3
    Bake, covered, for 45 to 50 minutes or until chicken is no longer pink (170°F for breasts; 180°F for thighs and drumsticks) and rice is tender.

Nutrition

420 Calories, 11g Total Fat, 30g Protein, 49g Total Carbohydrate, 3g Sugars

Nutrition Facts

Serving Size: 1 1/3 cups
Calories
420
Calories from Fat
100
Total Fat
11g
17%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
65mg
22%
Sodium
390mg
16%
Potassium
620mg
18%
Total Carbohydrate
49g
16%
Dietary Fiber
8g
32%
Sugars
3g
Protein
30g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
10%
10%
Calcium
8%
8%
Iron
25%
25%
Exchanges:
3 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
3
*Percent Daily Values are based on a 2,000 calorie diet.
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