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chicken and black bean and rice casserole
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Chicken and Black Bean Casserole

Easy dinner idea with chicken, black beans, and rice. Leftovers are perfect for wraps.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Lunch, Main Course
Cuisine: American
Keyword: allergy-friendly, black beans, brown rice, chicken, chicken and black bean casserole, dinner, egg-free, gluten-free, healthy casseroles, Low FODMAP
Servings: 5 Servings
Calories: 307kcal
Author: Mary Krick

Ingredients

  • 1 lb. skinless and boneless chicken breasts ~ cut in strips
  • 1/4 tsp salt
  • 1/4 tsp chili powder
  • 1/8 tsp pepper or a few grinds
  • 1 cup quick-cooking brown rice uncooked ~ see note for regular brown rice.
  • 1 1/4 cups chicken broth ~ Low FOMAP if needed
  • 1- 15 oz can of black beans drained and rinsed
  • 1- 4 oz can of diced green chiles
  • 1/8 tsp cumin
  • 1/8 tsp cayenne pepper
  • 1/8 tsp garlic powder ~ Low FODMAP if needed
  • 1/4 tsp onion powder ~ Low FODMAP if needed
  • 1/4 tsp dried oregano
  • 2 oz grated cheddar cheese or Mexican blend ~ leave out for dairy and yeast free diets
  • optional sliced olives

Instructions

  • Preheat oven to 350. Prepare a 9″ x13″ baking pan or large casserole dish with a non-stick cooking spray.
  • Place strips of chicken in prepared pan and sprinkle salt, pepper and chili powder over all. Bake for 20 minutes or until chicken is done.
  • Cook rice in chicken broth following the cooking time on the package. When the rice is done mix in the drained and rinsed black beans, diced chiles and remaining spices. If there are any drippings from the chicken add that as well. Mix all together and spread evenly over the baked chicken. Top with grated cheese and optional sliced olives and return the casserole to the oven for another 5 minutes.
  • Dish some up and enjoy!

Notes

**Note ~ if you prefer to use regular brown rice instead of quick-cooking omit the chicken broth from the recipe and cook 1 cup of regular brown rice in 2 cups of chicken broth. This will add about 40 minutes to your meal prep. Or if you have leftover rice from another day you could use that as well but the flavor is best if the rice has been cooked in broth.
**Fody Chicken or Vegetable Base if needed.
**Free FOD Onion and Garlic Replacer if needed

Nutrition

Serving: 1Serving | Calories: 307kcal | Carbohydrates: 31g | Protein: 29g | Fat: 7g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 70mg | Sodium: 971mg | Potassium: 716mg | Fiber: 7g | Sugar: 1g | Vitamin A: 232IU | Vitamin C: 17mg | Calcium: 137mg | Iron: 4mg