Easy Baked Chicken And Rice Casserole

Life has become fast-paced, and finding time to cook a tasty, healthy, homemade meal can be challenging. One-pan meals are the solution for the busy cook —they’re simple, convenient, and perfect for busy schedules. This one-pan baked chicken and rice casserole is the perfect example. It’s easy to make but comes out incredibly delicious. When I made it, my husband was shocked at how good it tasted! This recipe will become a favorite in your kitchen, giving you a quick and satisfying dinner option any night of the week.

Making the baked chicken and rice casserole recipe

You only need a handful of ingredients. I’m all for simplicity and easy meal ideas, so needless to say – I enjoyed this meal.

Extra Virgin Olive Oil: This brings a rich flavor to the dish and helps to brown the chicken.

Chicken Breasts: Boneless and skinless for convenience. They become tender and juicy when baked with the rice.

Red/Yellow Onion: Adds a sweet and savory flavor to the dish, balancing out the richness of the chicken and rice.

Brown Rice: Provides a nutty flavor and chewy texture. (Note: White rice works just as well!)

Chicken Broth or Chicken Stock:  Adds depth of flavor and moisture to the dish, enhancing the overall taste. 

Sea Salt and Black Pepper: Season to taste for added flavor.

Before starting, grab a good casserole dish with an oven-proof lid!

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After removing the casserole from the oven, let it cool off for 5 minutes. Gently fluff the rice with a fork to mix it thoroughly with the juices. Feel free to garnish for a burst of flavor and visual appeal. The last time we ate this meal, we ate it as it is, but you can serve it with green steamed veggies for a healthy and colorful touch. A crisp green salad would pair well with the dish for the spring or summer months. 

Storing leftovers of the chicken and rice casserole 

The dish freezes very well. Transfer your cooled down leftover to an airtight container and freeze for up to 3 days. I hope you will find this chicken and rice casserole as delicious and time-saving as we did. Yes, it will take about an hour to be ready, but that is an hour you can spend relaxing or doing something else.. 

 Happy cooking!

Easy Baked Chicken And Rice Casserole

Delicious and Healthy Beef Stew Recipe - Instant Pot #under300calories

Before I started my weight loss journey, I was afraid that I wouldn't be able to enjoy my favorite comfort foods. However, I was pleasantly surprised when I came across this healthy beef stew recipe. It has become one of my go-to comfort foods! Each serving is under 300 calories, and when I serve it with rice, it becomes a complete and satisfying meal. Now, I don't have to feel deprived during the cold winters; with some prep, I can still enjoy cozy nights with delicious food. This recipe uses lean beef, which is nutritious and provides high-quality protein.

Making the stew in an instant pot is unnecessary but convenient and time-saving. Because of the pressure cooking method, the meat cooks in its juices, retaining more nutrients and taste than other cooking methods.

What did I use for this healthy beef stew recipe?

• Lean beef stew meat cubed - is the basis of the recipe, providing the essential protein and iron for the dish. Opting for a lean cut ensures a purer protein source than a non-lean, fatty variety.
• Vegetables—I used onions and carrots to add some sweetness (carrots) and depth (onions) to the stew. These will also count towards your vegetable servings. Feel free to add more to accommodate your needs.
• Vegetable-based instant soup powder adds a brothy flavor to the stew and may help thicken it.
• Chopped tomatoes, tinned—I sometimes use finely chopped tomatoes. The tomato adds acidity and richness to the dish.
• Sugar/sweetener—I always sprinkle sugar or sweetener whenever I cook with tomatoes. Once cooked, the sweetness dulls, and the sweetener helps retain it. The sugar or sweetener balances the tomato's acidity.
• Spices and seasons—i.e., cumin, paprika, mixed herbs, and salt to taste. Cumin adds warmth and earthiness to this healthy beef stew. The aroma of cumin alone is comforting to the senses. Paprika gives the stew a smoky flavor and a visual appeal.

How to make this healthy beef stew?

Serving suggestions for the beef stew 

To enjoy a hearty and satisfying meal, pair this Instant Pot beef stew with some crusty bread to soak up the rich, flavorful broth. If you're looking for something more substantial, mashed potatoes or steamed rice are excellent choices, allowing the robust flavors of the stew to take center stage. A fresh green salad with a simple vinaigrette accompanies a refreshing contrast to the savory stew for a lighter option.

Remember to garnish each serving with fresh parsley or cilantro for a burst of color and an extra layer of flavor, and consider topping it off with a sprinkle of grated Parmesan cheese for a touch of creamy richness.

Best results for your low-calorie beef stew

Start with a lean cut of beef, like chuck or round, and trim any visible fat for a hearty but not overly greasy stew.

When sautéing, brown the beef nicely for that extra depth of flavor. Add in some veggies like potatoes or peas for a varied texture, or switch in some celery for an extra pop of flavor.

Don't be afraid to adjust the spices to suit your taste – more cumin, paprika, and herbs if you like a robust flavor.

Lastly, be patient during the pressure release to maintain the stew's rich, tender consistency. These little tips will make your beef stew even more delicious and satisfying!

Proper storage for beef stew

Transfer any leftovers into an airtight container and refrigerate. The stew will stay fresh for 3-4 days, making it a great option for meal prep. 

If you plan to keep it longer, freezing is a good alternative; simply portion the stew into freezer-safe containers and store it for up to 3 months. When you're ready to enjoy it again, reheat individual portions in the microwave, stirring occasionally to ensure even heating. 

Alternatively, you can reheat the stew on the stove over medium heat until warm. This reheating method helps preserve the stew's rich flavors and hearty texture.

What are the healthiest vegetables for stew?

Mushrooms are low in calories but full of B vitamins and selenium, which boost the immune system.

Tomatoes add a zing to the stew and are packed with vitamin C and lycopene, which are great for heart health.

Leafy greens like kale or spinach are nutritional powerhouses with vitamins A, C, and K, iron, and calcium. They're best added towards the end of cooking to retain their nutrients.

Sweet potatoes contain fiber, vitamins A and C, and antioxidants. Plus, they bring a natural sweetness and creamy texture to the stew.

Zucchini is a light, absorbent veggie that picks up all the stew flavors and is a good source of vitamins A and C.

Peas add a touch of sweetness, some plant-based protein, and a lovely pop of color.

Mixing these veggies will make your stew super tasty and healthy with all those essential nutrients!

Why you will love the stew

It's the perfect combination of hearty, comforting, and nutritious. The lean beef adds richness without being too heavy, and the mix of fresh veggies and aromatic spices creates a robust and balanced flavor.

Using the Instant Pot means you get that slow-cooked taste in hardly any time, making it great for busy weeknights or lazy weekends. 

You can serve it with your favorite sides; the leftovers taste better the next day. Whether serving a family or meal prepping for the week, this stew will become a favorite in your recipe collection.

I hope you will enjoy this low-calorie beef stew. Eating healthy should not deprive you of enjoying food; almost any dish can be made to fit your goals. Please pin and share, and spread the word!

Delicious and Healthy Beef Stew Recipe - Instant Pot #under300calories