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Baked Healthy Mexican Chicken and Rice, served as a healthy complete meal
o Time: active: 15 mins; inactive: 25 minutes
o Serving: 5
o Calories: 575
o Protein: 46g
o Equipment: a large nonstick pan (see NOTE**), a 9×13 inch baking pan
Ingredients:
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 large to 2 medium limes (make about 2 TBS of juice), cut into wedges
• 1 large red bell pepper, diced
• 2 TBS (60ml) olive oil
• 1 ¼ cups (250g) uncooked long-grain rice
• 2 ½ cups (591ml) chicken broth
• 1 ¼ cups (395ml) water
• 1 can (15-16oz (450g)) black bean, drain and rinse 2 times
• 1 to 1 ½ cup (161-241g) frozen corn
• ¾ cup (180ml) tomato sauce or crushed tomato
• 1 ¾ tsp (11g) salt
• ¼ to ½ tsp (0.9-1.35g) cayenne pepper (spicy), your preference
• 1 ½ tsp (3.5g) smoked paprika
• 1 ½ to 2 tsp (3.75-5g) ground cumin
• 1 ½ lbs (680g) bone-skin-less chicken breast
• 1 ½ TBS (23ml) vegetable/Canola oil
• ¼ tsp (0.6g) black pepper
• OPTNIONAL, to serve/garnish: jalapeno (thinly sliced), lime wedges, cilantro (diced) avocado (thinly sliced)
Instructions:
1. Prep the produce (onion, garlic, bell pepper, cilantro, lime, jalapeno) first before slicing the chicken if using 1 cutting board.
2. With chicken, pat it dry with paper towel then cut into 5 pieces (horizontally/buttefly or vertically). Place a piece of plastic wrap on and hammer with a meat tenderizer to even thickness (about ½-inch thick). Drizzle some Olive oil, sprinkle some salt, and pepper on the chicken, massage and rub to spread out evenly. Do that with both sides.
3. Preheat a large nonstick pan with 2 TBS (60ml) olive oil over medium-high heat until the center reaches 300F to 350F (149-177C), takes about 2 minutes. Tilt & rotate the pan to coat with oil.
4. Add chicken, sear undisturbed until the golden browned. Flip and sear until slightly browned. Remove from the pan. Chicken should not be completely cooked yet (not yet 165F (74C) internally).
5. Return the pan back on the stove; add onion, garlic, and rice; stir until the rice is opaque and partly browned.
6. Add chicken broth, water, bell pepper, beans, corn, tomato sauce, salt, cayenne pepper, ground pepper, paprika, and ground cumin. Stir and bring to a soft boil then reduce heat to low. Cover and simmer for 8-10 minutes.
7. While simmering, preheat the oven to 400F (205C).
8. Once 10 minutes elapsed, squeeze half the lime over the rice; stir up then transfer to the baking pan (NOTE*).
9. Arrange chicken on top. Bake for 10-15 minutes or until all liquid absorbed and chicken at least reaches 165F (74C) internally.
10. Remove from the oven, drizzle/squeeze all (or less) the remaining of the lime over the chicken and rice. Also drizzle some olive oil on the chicken for a moist, lustrous, looing chicken if desired. Let rest for 5 minutes before serving.
11. Serve as-is as a complete balance meal. Sprinkle with some chopped cilantro and jalapeno. A few wedges of lime for anyone who enjoys fresh squeezes. Enjoy!
NOTE*:
+ Pan: if using stainless steel/cast iron pan or any pan that is oven safe to at least 400F (205C), you don’t have to transfer the rice to a baking pan (step 8); just place chicken on top and place the pan in the oven.
Where to get items used in this recipe:
• Hard-Anodized Nonstick 5-Qt. Sauté Pan with Lid https://amzn.to/3QDVQxF
• Forged Triple-Rivet Chef Knife https://amzn.to/4biWslB
• Thick Sustainable Acacia Wood Cutting Board 16x12x1.5 in https://amzn.to/3ENbSlZ
• Infrared Thermometer Laser Temperature Gun https://amzn.to/43cCs2b
• 4-Cup Glass Measuring Cup https://amzn.to/4bsGNjO
• 3 Qt glass baking dish https://amzn.to/4kUo5WP
• 2 cup glass measuring cup https://amzn.to/41T01uN
• Instant Read Thermometer https://amzn.to/4bOWS3D