This healthy baked brown rice casserole is the perfect recipe for a nutritious, post-holiday reset. Let’s get cooking!
Ingredients for this healthy baked rice:
- 5 tbsp extra-virgin olive oil
- 1.1 lbs (500g) chicken breast, cut into medium cubes
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 4 tomatoes, diced
- 2 cups brown rice
- 1 tsp Himalayan pink salt or sea salt
- 5 cups boiling water
- 1 medium carrot, small diced
- 2 ears of corn, cooked and kernels removed (or 1.5 cups canned corn)
- 1/2 cup pitted olives, sliced
- 1 cup cabbage (purple or green), thinly shredded
- 1/2 cup fresh parsley and scallions, chopped
- 10 oz (300g) Queso Fresco or mild mozzarella, cubed
How to make this healthy baked rice:
- Heat the olive oil in a large pot over medium heat.
- Add the chicken, onion, and garlic. Sauté until golden. Stir in the tomatoes and cook until softened (add a splash of the boiling water if needed).
- Add the brown rice, salt, boiling water, and carrot. Cook with the lid slightly ajar until the rice is tender and the water has been fully absorbed.
- Preheat your oven to 350°F (180°C).
- Remove the rice from the heat and stir in the cabbage, corn, olives, fresh herbs, and the cubed cheese.
- Transfer the mixture to a large casserole dish and bake for 20 minutes.
- Serve warm and enjoy!
Chef’s Tips:
Feel free to swap in your favorite vegetables—broccoli florets make a great topping! You can also experiment with different types of cheese or add your own favorite seasonings to make it your own.
A Quick Note on Brown Rice:
Brown rice takes longer to cook than white rice and has a chewier texture. Because it contains natural oils, it can go rancid faster than white rice. To extend its shelf life, it’s best stored in a cool place or, for long-term storage, in the freezer or vacuum-sealed. Once cooked, the calorie density decreases significantly as it absorbs water (Source: Wikipedia).
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