One-Pan Mexican Chicken and Rice + Weekly Menu

I’m loving the new recipe card on my blog! After installing, I was so happy to see that there was a way to input the ingredients, the number of servings, and the plug-in would populate the nutrition information for the recipe.

As my mom always says, “If it sounds too good to be true, chances are it is.” In this case: fact. That would’ve saved me quite a bit of time…but I knew it was too good to be true. Plus, having read many blogs as long as I have, I know from experience that bloggers often put inaccurate nutrition information on their recipes, and now I know why.

But it still makes me rage-y.

Out of curiosity, I did some playing around with the accuracy (of lack thereof) of the nutrition information the plug-in produced. In one instance, it was DARN close.

In every other instance, it has been WAY off. The recipe I just posted for Instant Pot Mac and Cheese with Ham and Peas? It under-calculated the calories by nearly 60%. In this recipe, it under-calculated the sodium by 400+ milligrams and the carbohydrates calculated to 15 grams (among numerous other errors). As someone who works in diabetes and has for over a decade, I know my carbohydrate counting skills and I laughed out loud.

Too bad, so sad. Old school calculations, it is. All this to say, be careful about nutrition information out there! It’s one thing for calories to be incorrect, but carbohydrates in the case of an insulin-taking diabetic or sodium in the case of a congestive heart failure patient can truly be dangerous to their health. Plus, it is my professional duty to advocate for the integrity of nutrition information!

That said, this recipe is quite nutritionally sound (a tad high in sodium, but you can easily cut out the sodium and reduce each serving by 230 milligrams). I bulked up the fiber by adding avocado and guacamole (I mean, why choose just one!?) and next time, I may add a can of black beans that have been drained and rinsed for some additional fiber. Corn would be a good option, too!

Enjoy, and know that the nutrition info posted on my site will always be calculated with precision and nutrition expertise!

One-Pan Mexican Chicken and Rice

One-Pan Mexican Chicken and Rice

Yield: 5 servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes

A single skillet meal that's big on flavor! Kid-tested, dietitian mom-approved! Be sure to add your favorite toppings for that pop of color, texture, and added flavor!

Ingredients

  • 2 Tbsp olive oil, divided
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 lb boneless skinless chicken breasts, cut into bite sized pieces
  • 1/2 tsp salt and freshly ground pepper, to taste
  • 1 cup uncooked long grain white rice
  • 1 (10 oz) can red enchilada sauce
  • 1 (14 oz) can diced tomatoes, undrained
  • 1 (4 oz) can diced green chilies, undrained
  • 1 cup water
  • 1 tsp ground cumin
  • 3/4 cup shredded cheddar cheese

Instructions

  1. In a large, deep skillet or pan, heat 1 tablespoon olive oil over medium heat. Once hot, add the onion and saute for 4-5 minutes. Add garlic and stir well, cooking until fragrant, about 30 seconds.
  2. Increase heat to medium-high. Add the chicken and season with the salt and pepper; cook for 5-6 minutes or until chicken is no longer pink (do not cook through).
  3. Push chicken and onion to one side of the skillet, add remaining 1 tablespoon oil to the empty side of the skillet. Add the rice and stir for 1-2 minutes or until rice is beginning to brown.
  4. Add the enchilada sauce, tomatoes, chiles, water, and cumin; stir well and bring to a boil. Reduce heat to low and cover the skillet with a tight-fitting lid.
  5. Cook for 15 minutes, stirring halfway through (important to prevent burning and sticking).
  6. Once liquid is absorbed and rice is tender, sprinkle with cheese and turn off heat. Return the lid and allow cheese to melt, about 1 minute. Serve topped with desired toppings: plain Greek yogurt, cilantro, avocado, jalapenos, etc.

Notes

Recipe ever so slightly adapted from The Girl Who Ate Everything

Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 386Total Fat: 12.6gCholesterol: 59mgSodium: 995mgCarbohydrates: 41.8gFiber: 1.5gSugar: 5.8gProtein: 24.2g

Weekly Menu: June 28th – July 2nd

Love one pot wonders? Who doesn’t?! Be sure to check out these favorites of mine for those busy days you’re short on time!

Be well,

 

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4 Comments

  1. Sue Lewis
    June 28, 2020 / 11:11 am

    Will you post the nutrition info for this recipe please? I suspect it’s something my son will love.

    • Nicole Morrissey
      Author
      June 28, 2020 / 12:41 pm

      Sue, I’m so glad you said something! It didn’t save properly, but the nutrition is there now. 🙂 Hope he enjoys!!

  2. Kristen Salmans
    June 29, 2020 / 6:23 am

    I have been following your blog for a few years now and I love the content you put out there. It must have been meant to be as I now have a newly diagnosed Type 1 daughter (diagnosed right as COVID hit in March!). I really appreciate that you take pride and accountability in the nutrition info! its so important now more than ever for our family.

    • Nicole Morrissey
      Author
      June 29, 2020 / 9:26 am

      Kristen, thanks so much for your sweet note. I am so sorry to hear about your daughter. That said, the technology is getting so advanced and hopefully she can get connected with continuous glucose monitoring and perhaps an integrated insulin pump. If you need help in any way, please reach out 🙂 Thanks for reading along <3

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