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Healthified Chicken, Rice, and Beans Bake

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.

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( 10 Ratings)

10 Ratings

5 Stars 30%

4 Stars 30%

3 Stars 20%

2 Stars 20%

1 Stars 0%

Member Reviews ( 4 )
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The Quick Take & Nutrition Info

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The Quick Take: Healthified

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

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/3 cups
Calories
350
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
1g,
1%
Trans Fat
0g
0%
),
Cholesterol
65mg
65%;
Sodium
600mg
600%;
Total Carbohydrate
44g
44%
(Dietary Fiber
6g
6%
  Sugars
5g
5%
),
Protein
28g
28%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
30%;
Calcium
6%;
Iron
20%;
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 2 1/2 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
3
*Percent Daily Values are based on a 2,000 calorie diet.
  • Prep Time 20 min
  • Total Time 1 hr 10 min
  • Servings 6

Ingredients

1/4
cup Gold Medal® 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) Progresso® black beans, rinsed and drained
1
can (14.5 oz) Muir Glen® organic diced tomatoes, undrained
1
cup tomato juice
1
package (9 oz) Green Giant® 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.

The Original vs. Healthified

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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)
Fat
 
 
3 1/2 (before)
0 (after)
Saturated Fat
 
 
11 g (before)
1 g (after)
Sodium
 
 
770 mg (before)
600 mg (after)
Total Fat
 
 
28 g (before)
8 g (after)

Reviews

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1 - 3 of 4 Reviews View All
Posted 2/27/2012 10:29:25 AM REPORT ABUSE NickiWoodard said:
Rating:
I did not have canned tomatoes, so I substituted a can of red kidney beans. Very filling and satisfying.
Posted 9/20/2011 9:55:49 AM REPORT ABUSE mrscrazyed said:
Rating:
This has an unexpected richness to it. I used skinless, boneless breasts and brown rice and followed the rest of the recipe exactly. Although there are only two of us, I made the full batch. Had another dinner, and used the rest for lunch. Leftovers were just as good as the first day.
Posted 9/4/2011 1:54:00 PM REPORT ABUSE kjpfoto said:
Rating:
after making it a few times as the recipe instructed, i decided to make a few adjustments that cut the cooking time in half. First i used chicken breast instead of the meaty bone-in chicken pieces. I cut the chicken into bite-size pieces, seasoned with salt, pepper, and chili, and browned it in a 3 qt saucepan with a little oil. Then add everything but the rice (& the flour can be omitted completely). when it boils, add the rice, turn to low and cook for 20 minutes.
1 - 3 of 4 Reviews View All
We calculated the nutrition of this recipe at the time it was created on 07/25/2012. NOTE: We do not include optional ingredients in our calculations.

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