A Tex-Mex chicken and rice bake adds a festive, southwestern flair and a bit of spice to traditional chicken and rice. Although the dish is prepared in minutes, the result is a flavorful, nutrient-rich weekday meal good enough for company. Use low-fat ingredients, then incorporate vegetables and seasonings to ramp up the flavor and nutrition. Include hot chili peppers to add fire, or make a toned-down version with red and green sweet peppers.
Chicken
For a healthy, low-fat dish, use skinless chicken breasts which provide nutrition and several vitamins and minerals, including vitamins A, E, niacin and magnesium. Without the skin, chicken breasts are a healthy, low-fat food: a 4-oz.chicken breast contains approximately 1g. of fat and 130 calories.
Rice
Use brown rice in place of white rice for a healthier meal; brown rice contains higher levels of several beneficial nutrients, including protein, magnesium, iron, vitamin E and several B vitamins. As with most whole grains, brown rice also contains high levels of fiber -- more than six times the amount found in white rice. Brown rice requires about 30 minutes of additional cooking time than white rice, but soaking the brown rice overnight decreases that cooking time, enhances its nutritional value and could reduce nerve and vascular damage from diabetes, according to Georgia Health Sciences.
Soup
Soup isn't a required ingredient in Tex-Mex chicken and rice bake, and even low-fat cream soups may contain undesirable levels of sodium. If you prefer not to use commercial cream soup, incorporate other ingredients that add flavor and a creamy texture, such as reduced-fat or fat-free sour cream, reduced fat cream cheese, or a small amount of low-fat milk or sodium-free chicken broth.
Cheddar
Although cheddar cheese is favored in Tex-Mex dishes, skim milk Monterey Jack melts well, has a mild flavor and reduces the fat content in your baked dish. A 1-oz. serving of skim-milk Monterey Jack cheese contains 80 calories and 6g of fat, compared to cheddar cheese, which has 113 calories and 9g of fat. Reduced-fat cheddar cheese is lower in both calorie and fat content, with 60 calories and 2.5g of fat per ounce. However, reduced-fat cheddar cheese isn't often used in baked dishes, as it doesn't melt well.
Vegetables
Add extra vegetables to suit your preferences and raise the nutritional content of your Tex-Mex chicken and rice bake. Onions and garlic boost the savory Tex-Mex flavor while adding high levels of vitamin C and fiber. Red or green peppers provide vitamins and minerals and provide high levels of beta-carotene, which is converted into vitamin A in the body. Incorporate mild, canned chili peppers, or up the heat index with capsacin-rich, chopped jalapenos or other hot chili peppers.
Finishing
Stir in chicken broth or low-fat milk to thin your Tex-Mex chicken and rice bake, or stir in a jar of salsa. The mixture should be thick and creamy, but thin enough to spread easily in a baking pan. Season the dish with salt and pepper, then add chili powder, cayenne powder or cumin. Bake the dish in a hot oven until the rice is tender and the chicken is completely cooked.
References
- Indiana University: Quick & Easy Crock-Pot Recipes from Sherri's Kitchen
- Utah State University Extension; Rice-Nutrition and Food Sciences Fact Sheet
- Canadian Living: Tex Mex Chicken and Rice Bake
- Georgia Health Sciences University; News and Information; Compound that helps rice grow reduces nerve, vascular damage from diabetes
- Smart Foods Centre, University of Wollongong; Food, Health and Nutrition: Where Does Chicken Fit?; Karen E. Charlton; et al.
- USA Rice Federation: Rice Fits Your Healthy Lifestyle!
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