DASH-friendly weeknight Mexican chicken and rice in one pan. Fifteen minutes of active time, then the oven does the rest. Family-friendly — the girls will eat this.

Ingredients

  • 2 lbs boneless skinless chicken thighs
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 1/2 cups long-grain rice (uncooked)
  • 1 can (14.5 oz) no-salt-added diced tomatoes
  • 1 can (15 oz) no-salt-added black beans, drained
  • 1 cup frozen corn
  • 2 cups low-sodium chicken broth
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon cayenne
  • Juice of 1 lime

Toppings:

  • 1 avocado, diced
  • Fresh cilantro
  • Plain Greek yogurt (sour cream sub)
  • Lime wedges

Instructions

  1. Preheat oven to 375°F.
  2. Heat olive oil in an oven-safe pan (12” skillet or Dutch oven) over medium heat. Sauté onion 3-4 minutes, add garlic for 30 seconds.
  3. Add rice, stir to coat. Pour in diced tomatoes, broth, black beans, corn, and all spices. Stir to combine.
  4. Nestle chicken thighs into the rice mixture. Squeeze lime juice over everything.
  5. Cover tightly with foil or lid. Bake 35-40 minutes until rice is tender and chicken hits 165°F.
  6. Let rest 5 minutes covered. Top with avocado, cilantro, yogurt, and lime wedges.

Notes

DASH-friendly: No-salt-added tomatoes and beans, low-sodium broth — the spice blend carries all the flavor. One pan = one cleanup. Doubles easily for meal prep. Swap chicken for ground turkey to make it even faster.