Black Bean and Brown Rice Chicken Bake
Black Bean and Brown Rice Chicken Bake brings together nutty grains, tender chicken, and earthy black beans with mild heat from green chiles and a bubbling Swiss cheese crown. Each bite is balanced with cumin, cayenne, and sautéed vegetables for a cozy, satisfying flavor. Serve this for a weeknight dinner or a casual potluck when you want something hearty and comforting.
- Prep15 mins
- Cook1 hr 35 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Black Bean and Brown Rice Chicken Bake, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 2 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 15
- Heart Health
- 71
- Metabolic
- 28
- Digestive
- 21
- Inflammatory
- 54
- Performance
- 45
- General Wellness
- 1
Combine the rice and vegetable broth in a pot and bring to a boil. Reduce the heat to low, cover, and simmer for 45 minutes, or until the rice is tender.
- 2
Preheat the oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish.
- 3
Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Stir in the zucchini, chicken, and mushrooms. Season with cumin, salt, and ground cayenne pepper. Cook, stirring, until the zucchini is lightly browned and the chicken is heated through.
- 4
In a large bowl, combine the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, carrots, and 1/2 the Swiss cheese. Transfer the mixture to the prepared casserole dish, and sprinkle with the remaining cheese.
- 5
Cover the casserole loosely with foil, and bake for 30 minutes in the preheated oven. Uncover, and bake for 10 minutes more, or until bubbly and lightly browned.
- Calories 498.49 kcal High 25%
- Protein 47.28 g Good Source 95%
- Carbohydrate 21.54 g 8%
- Total Fat 24.03 g High 31%
- Saturated Fat 13.8 g High 69%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 177.58 mg High 59%
- Sodium 1244.12 mg High 54%
- Dietary Fiber 3.46 g Moderate 12%
- Total Sugars 2.27 g --
- Added Sugars 0.15 g Low Source 0%
- Calcium 454.08 mg Good Source 35%
- Iron 1.41 mg Low Source 8%
- Potassium 459.06 mg Low Source 10%
- Vitamin A 267.12 mcg Good Source 30%
- Vitamin C 4.91 mg Low Source 5%
- Vitamin D 0.04 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Onions 🧅
About This Recipe
Black Bean and Brown Rice Chicken Bake is made with 14 ingredients and serves 8. It takes about 1 hr 50 mins and is rated medium. Key ingredients include Black Beans, Brown Rice, Cayenne Pepper, and Diced Fully Cooked Chicken Breast. Each serving provides about 498.49 kcal, and is a good source of protein.
Recipe Questions
- What is Black Bean and Brown Rice Chicken Bake made of?
- The main ingredients are Black Beans, Brown Rice, Cayenne Pepper, Diced Fully Cooked Chicken Breast, Diced Green Chiles. The full list of 14 is above.
- How long does it take to make Black Bean and Brown Rice Chicken Bake?
- About 1 hr 50 mins in total: 15 mins to prepare and 1 hr 35 mins to cook.
- How many calories are in one serving?
- One serving provides about 498.49 kcal. The full nutrition breakdown is above.
- Is Black Bean and Brown Rice Chicken Bake easy to make?
- This recipe is rated medium, with 14 ingredients and 5 steps.
- Is Black Bean and Brown Rice Chicken Bake healthy?
- Black Bean and Brown Rice Chicken Bake has an easyChef Pro health score of 47/100. Per serving, it provides 498.49 calories and 47.28 g of protein, or 95% of the Daily Value. It is a good source of calcium and vitamin A. Worth noting per serving: sodium at 1244.12 mg (54% of the Daily Value) and saturated fat at 13.8 g (69% of the Daily Value). It contains Milk and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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