Fit & Healthy Chicken & Rice Enchilada Casserole

Photo Feb 16, 3 23 48 PM
Tex-Mex never looked so fit! This protein and complex carb packed casserole is just what your muscles and family ordered for dinner time. It’s easy to customize for vegetarians or picky eaters. And the best thing is, it won’t break the bank!

Ingredients for up to 5 servings:

1.5lb chicken breasts (measured raw)
2 cups cooked brown rice (or quinoa)
at least 1.5 cup homemade enchilada sauce
1 can (15oz) black beans (drained)
1.25 cup corn
1.25 cup reduced fat mozzarella & cheddar mix

Video tutorial:


1. Set oven to 375F.
2. Cook brown rice according to instructions and set it aside.
3. In a pot, bring water to a boil. Add raw chicken breasts and cook for 10 minutes until the chicken breasts are completely cooked. Pull the chicken apart and place the pieces in a large bowl.
4. Add brown rice, beans, corn and homemade enchilada sauce. Mix together with a spatula. If you find the mixture to be too dry, add more sauce or some tablespoons of low sodium chicken broth. This is a personal preference.
5. Add chopped cilantro (if desired). Mix together.
6. To a large baking dish or individual baking tins, add the mixture. Top the casserole dish with the cheese or top each individual baking tin with about 1/4 cup of the cheese.
7. Bake in the oven for 25 minutes or until the cheese is golden brown.
8. The tins can be frozen for later use. Allow the casserole to cool down nearly to room temperature, then wrap it in foil and place it in the freezer.

Approximate macros for 1 of 5 servings with homemade enchilada sauce:

383 calories, 39g protein, 43g carbs, 8g fat, 7g fiber, 3g sugar

About the Author

photo 1 (1)Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.

He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.

The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”

Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!

Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?

You can find Kevin and follow the Fit Men Cook movement online at: