Recipes

Mexican Chicken One Pan

Mexican One Pan Chicken

With a full-time and always busy corporate career, I am always looking for ways to make my life easier, particularly when it comes to meal planning. If you are looking for a meal that is quick, healthy and makes minimal mess, the Mexican Chicken One Pan is the perfect option.

And because I’m a busy bee, I made this recipe using a microwave brown rice & quinoa mix. You can, of course, cook your own rice, I just love the convenience of the microwave ones for ease of time.

The best way to create a meal that will keep you feeling fuller for longer is to ensure a balance of carbohydrates, protein and fat. This recipe contains some amazing carbohydrate sources from brown rice, quinoa, black beans and corn, protein from chicken and fats from avocado and extra virgin olive.

This meal is really nutritious and contains approx. 8-9g fibre per serve. The recommended daily intake for females is 25g and for males 30g, so this recipe hits roughly one-third of your daily fibre needs.

Statistics show that the vast majority of us don’t consume enough fibre and fibre is, one of the most important nutrients to pay attention to in your diet. The upshot also is that if you are consuming different foods containing fibre, you are also highly likely to increase intake of all of the other vitamins, minerals and antioxidants that you will naturally find in foods that contain fibre.

MEXICAN CHICKEN ONE PAN RECIPE FAQS

If this is your first time making this recipe or you have a question, please take the time to read through my FAQs for some extra tips, nutrient and free-from information.

What nutrients does the Mexican Chicken One Pan recipe contain?

This recipe is really high in fibre, containing 8-9 grams per serve. Whole grains and legumes are also really good sources of magnesium too and chicken is an amazing lean source of protein. Chicken also contains the nutrient tryptophan which is a really important nutrient for the production of serotonin and melatonin, two neurotransmitters that help to regulate mood and sleep.

Learn more about the recommended daily intakes of macro and micronutrients.

I don’t have Chicken, can I substitute it for something else?

Yes absolutely. You can use a protein of your choice. I like using chicken as it is a good lean source of animal protein but if you prefer a vegetarian/vegan option, tofu also works really well in this recipe.

Is this recipe Low GI or GL?

Brown rice is classed as medium GI or GL on the index and all other ingredients are low GI or GL.

Is this recipe Low FODMAP?

This recipe contains some ingredients that aren’t low FODMAP but you can adjust the recipe to make it FODMAP friendly.

Black beans - per serving this recipe contains approx. 55g black beans and if this is below 40g it is low FODMAP.

Sweet corn – per serving this recipe contains approx. 62.5g sweet corn and if this is below 38g it is low FODMAP.

Is this suitable for the freezer?

This recipe is suitable for freezing.

Can I use this recipe for my weekly meal prep?

You can make a batch of this and keep it in the fridge for up to 3-4 days.

What is this recipe free from?

This recipe is gluten-free.

This recipe is topped with cheese, but for a dairy-free option, just omit the cheese or swap for dairy-free cheese.

Mexican One Pan Chicken

RECIPE METHOD

  • Slice chicken breast and place in a bowl with mixed spices and extra virgin olive oil and let this marinate while you prepare the rest of the ingredients.
  • Slice capsicum, drain and rinse sweet corn and drain and thoroughly rinse black beans.
  • Heat a large frying pan to medium heat and add the chicken.
  • If you are serving with avocado, prepare this now and use a fork to mash ½ avocado and add a squeeze of lemon to soften.
  • Once the chicken has been cooking for a few minutes, add the capsicum to the frying pan and saute until it starts to soften, and then add the sweet corn and black beans.
  • Finally, add the brown rice & quinoa (if using a microwave packet like me, heat before adding and if cooking your own, ensure this is cooked prior to starting this recipe).
  • Stir through the pan until the chicken is completely cooked through and the spices have been mixed through the rest of the ingredients.
  • Serve into a bowl or plate and top with guacamole and a small amount of grated cheese.

Mexican One Pan Chicken

Prep Time 10 minutes
Cook Time 15 minutes
Servings 2 people

Ingredients

  • 300 g chicken breast (one large chicken breast is usually plenty and sometimes they weigh up to 600g so worth checking the weight for a rough guide)
  • ½ red capsicum
  • 250 g brown rice (I use a brown rice/quinoa microwave mix for an easy life)
  • ½ can black beans (½ of 420g can of black beans drained and rinsed)
  • 125 g sweetcorn kernels

Chicken Spice Mix

  • 1 tsp mexican chilli powder
  • 1 tbsp ground cumin
  • 1 tbsp sweet paprika
  • drizzle extra virgin olive oil

To Serve (all optional)

  • ½ avocado
  • 1 small handful grated cheddar
  • 1 squeeze of lemon juice
  • 1 handful fresh coriander

Instructions

  • Slice chicken breast and place in a bowl with mixed spices and extra virgin olive oil and let this marinate while you prepare the rest of the ingredients.
  • Slice capsicum, drain and rinse sweet corn and drain and thoroughly rinse black beans.
  • Heat a large frying pan to medium heat and add the chicken.
  • If you are serving with avocado, prepare this now and use a fork to mash ½ avocado and add a squeeze of lemon to soften.
  • Once the chicken has been cooking for a few minutes, add the capsicum to the frying pan and saute until it starts to soften, and then add the sweet corn and black beans.
  • Finally, add the brown rice & quinoa (if using a microwave packet like me, heat before adding, and if cooking your own, ensure this is cooked prior to starting this recipe).
  • Stir through the pan until the chicken is completely cooked through and the spices have mixed through the rest of the ingredients.
  • Serve into a bowl or plate and top with guacamole and a small amount of grated cheese.
  • ? Don't forget to tag me in your photos @amysavagenutrition ?

Course Main Course, Main Dish

Mexican One Pan Chicken

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Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine specialising in skin health and is available for consultations online. Email amy@amysavagenutrition.com for further details.

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