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Healthified Chicken, Rice, and Beans Bake

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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.

  • Prep Time 20 min
  • Total Time 1 hr 10 min
  • Servings 6

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

Directions

  • 1 Preheat oven to 375ºF. 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 (170ºF for breasts; 180ºF for thighs and drumsticks) and rice is tender.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 190
  • Fat Reduced By 20g
  • Saturated Fat Reduced By 10g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/3 cups
Calories
420
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
65mg
65%;
Sodium
390mg
390%;
Total Carbohydrate
49g
49%
(Dietary Fiber
8g
8%
  Sugars
3g
3%
),
Protein
30g
30%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
10%;
Calcium
8%;
Iron
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 Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1/2 teaspoon salt 1/4 teaspoon salt
2 1/2 to 3 pounds meaty chicken pieces (breast halves, thighs, and drumsticks) 2 1/2 to 3 pounds meaty chicken pieces (breast halves, thighs, and drumsticks), skinned
1/4 cup butter 2 tablespoons oil
Nutritional Highlights
Calories
 
 
540 (before)
350 (after)
Cholesterol
 
 
120 mg (before)
65 mg (after)
Saturated Fat
 
 
11 g (before)
1 g (after)
Sodium
 
 
770 mg (before)
600 mg (after)
Total Fat
 
 
28 g (before)
8 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/3 cups
Calories
420
(
Calories from Fat
100),
% Daily Value
Total Fat
11g
11%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
65mg
65%;
Sodium
390mg
390%;
Total Carbohydrate
49g
49%
(Dietary Fiber
8g
8%
  Sugars
3g
3%
),
Protein
30g
30%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
10%;
Calcium
8%;
Iron
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 Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.

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