Healthy Chicken Enchilada Casserole with Brown Rice

 

In just 60 minutes you can make this healthy chicken enchilada casserole that’s packed with lean chicken, beans, tons of veggies, and brown rice. Throw everything into a casserole dish uncooked (that’s right…UNCOOKED) and you’ve got yourself dinner for the entire family.

In just 60 minutes you can make this healthy chicken enchilada casserole that's packed with lean chicken, beans, tons of veggies, and brown rice. Throw everything into a casserole dish uncooked (that's right...UNCOOKED) and you've got yourself dinner for the entire family.

THE WEEK WE HAVE ALL BEEN WAITING FOR IS FINALLY HERE!!!!!!!!

Hello, Casserole Week 2016.

Linley and I couldn’t be more excited for today, tomorrow and the next 7 days in general because we’ve worked so hard to come up with six amazing casserole recipes that have been tested countless times and perfected just for you! We know how much Fit Foodie readers love casseroles because you make them all the time (even during the summer months) and share them on social media. This is FFF’s first annual casserole week and we are so thankful to have such an amazing brand partner for our first year in action, truRoots! Lin and I tested each one of these casseroles 3-6 times each (that’s a lot testing, I know) and we couldn’t have done it without truRoots’ amazing products. Their sprouted grains, seeds, and pasta are top of the line and we stand by everything they stand for. truRoots’ products also complete these casseroles because we wanted each casserole to follow a specific equation:

PROTEIN + VEGGIES + WHOLE GRAINS (aka truRoots)

OTHER VIDEOS

We’re hoping to start this week off with a bang —> Healthy Chicken Enchilada Casserole.

I know I’m going to end up saying this about every casserole, but this was top 3 favs! I just love the flavors and textures of Mexican cuisine. So so soooooooo good. The cool thing about this casserole is that you can either eat it on its own or stick it in a tortilla to get more meals out of it! Both Linley and I prefer to eat it by itself topped with Greek yogurt and a squeeze of lime. I’m obsessed with the amount of protein, fiber, and vegetables in this recipe. We really did it big.

Lin and I went back and forth on this one on whether we should use quinoa or brown rice and we ultimately decided to stay classic and use truRoots’ Germinated Brown Rice. I know I’m going to get this question so – – –

What is germinated brown rice? Germinated brown rice is sprouted rice that has had very little processing. This is done to keep as many nutrients and much texture in the rice as possible! We noticed that it actually cooks faster than other brown rice, which is why truRoots is the perfect brand for this casserole. 60 minutes and DONE! If you use short grain brown rice, you may notice that your rice won’t be cooked all the way through after an hour, so just keep that in mind!

In just 60 minutes you can make this healthy chicken enchilada casserole that's packed with lean chicken, beans, tons of veggies, and brown rice. Throw everything into a casserole dish uncooked (that's right...UNCOOKED) and you've got yourself dinner for the entire family.

Other ingredients in this recipe include:

  • boneless, skinless chicken breast
  • veggies: onion and peppers
  • green chiles
  • black beans
  • organic enchilada sauce
  • spices

All things you’d ever want in an enchilada casserole – YEEHAW.

In just 60 minutes you can make this healthy chicken enchilada casserole that's packed with lean chicken, beans, tons of veggies, and brown rice. Throw everything into a casserole dish uncooked (that's right...UNCOOKED) and you've got yourself dinner for the entire family. In just 60 minutes you can make this healthy chicken enchilada casserole that's packed with lean chicken, beans, tons of veggies, and brown rice. Throw everything into a casserole dish uncooked (that's right...UNCOOKED) and you've got yourself dinner for the entire family.
Recipe

Protein-Packed Chicken Enchilada Casserole

  • Prep Time: 15 mins
  • Cook Time: 60 mins
  • Total Time: 1 hour 15 minutes
Author: Lee Hersh
Yield: 8

Ingredients

Optional Toppings:

  • 1 cup Mexican cheddar cheese (optional and necessary)
  • fresh cilantro
  • a squeeze of lime

Instructions

  1. Preheat oven to 375ºF and spray your casserole dish with coconut oil cooking spray (be generous!).
  2. Next, prep veggies by dicing the yellow and green peppers and finely dicing the purple onion. Sprinkle veggies into casserole dish.
  3. Prep chicken breast by cutting it into small pieces and then placing it on top of vegetables.
  4. Add in TruRoots Germinated Brown Rice, green chiles, and black beans.
  5. Sprinkle on garlic powder, ground cumin, and salt, on top of veggies and chicken. Then, add in enchilada sauce and broth.
  6. Using a large spoon to mix. Use your hands to press all solid contents into the liquid so that everything is (mostly) covered.
  7. Cover with aluminum foil and bake for 30 minutes. Then, remove and stir. It will still be a little soupy, but don’t worry this is how it’s supposed to be! Place back in the oven for 30 minutes, covered.
  8. Remove from oven and sprinkle with cheese, if desired. Place back in the oven for 3-5 minutes to fully melt the cheese.
  9. Remove and let sit** for about 5-10 minutes before slicing and serving. Top with fresh cilantro and a squeeze of lime.

Notes

*Option to sub water or vegetable broth for chicken broth
**Make sure you let your casserole sit for at least 5-10 minutes to both cool and continue cooking. If your brown rice is still a little crunchy, letting it sit (covered) will help it continue to cook.
***Option to sub long grain WHITE rice for the germinated brown rice 1:1.
****If you are using LONG GRAIN BROWN RICE (instead of germinated) you will need to cook your casserole for an additional 30 minutes to an hour due to do the variations in cook time between rice.

Nutrition

  • Serving Size: 1/8
  • Calories: 312
  • Sugar: 5
  • Sodium: 770
  • Fat: 3
  • Carbohydrates: 52
  • Fiber: 10
  • Protein: 19

Like I stated above, with this casserole, you literally throw everything into your dish UNCOOKED. We wanted to make sure that this meal-prep recipe is as easy as possible so that even a college kid could make it. We know that nobody got time to sauté or brown!

In just 60 minutes you can make this healthy chicken enchilada casserole that's packed with lean chicken, beans, tons of veggies, and brown rice. Throw everything into a casserole dish uncooked (that's right...UNCOOKED) and you've got yourself dinner for the entire family.

Storage

Refrigerator: Store in an airtight container, such as a glass pyrex, for up to 5 days in the refrigerator.

Freezer: If you plan to freeze, we suggest baking this in a disposable/aluminum casserole dish. Place a piece of plastic wrap on top of cooked, cooled casserole and press out all of the air. Then, wrap the entire casserole in tin foil and place in the freezer. Write the name and date of casserole on the tin foil. To reheat, take the frozen casserole out of the freezer and let thaw in the fridge overnight. Either reheat single servings of the casserole in the microwave or reheat the entire thing in the oven.

Product Finder

Looking for a specific truRoots product? Use their product finder feature on truRoots.com!

Casserole Week 2016 is in partnership with truRoots. I was compensated and all opinions are my own. Thank you so much for supporting Fit Foodie Finds and making this website (and my job!) possible! 

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