Family Southwest Chicken and Rice Skillet Casserole
A cozy, one-pan family meal loaded with tender shredded chicken, black beans, corn, and jasmine rice in a mild taco-spiced salsa sauce. Topped with melty dairy-free cheese and vibrant bell pepper for a fast, crowd-pleasing dinner.
Prep
10 min
Cook
15 min
Total
25 min
Makes
6 servings
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 375°F (190°C) if baking, or prepare a large oven-safe skil…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 375°F (190°C) if…
- 01
Preheat your oven to 375°F (190°C) if…
Preheat your oven to 375°F (190°C) if baking, or prepare a large oven-safe skillet on the stove over medium heat.
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Combine the pre-cooked shredded chicken
In a large bowl or directly in a 12-inch (30cm) skillet, combine the pre-cooked shredded chicken, cooked jasmine rice, drained black beans, sweet corn, and diced red bell pepper.
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Sprinkle the gluten-free mild taco seasoning over…
Sprinkle the gluten-free mild taco seasoning over the mixture, then pour in the salsa. Stir gently until all ingredients are evenly coated and mixed.
Look for: all ingredients are evenly coated and mixed
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If cooking on the stovetop
If cooking on the stovetop, cover the skillet with a lid and heat over medium heat for 8 to 10 minutes until warmed through. Alternatively, transfer to an oven-safe casserole dish and bake uncovered at 375°F (190°C) for 15 minutes.
Look for: warmed through
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Sprinkle the shredded dairy-free cheddar style cheese…
Sprinkle the shredded dairy-free cheddar style cheese evenly over the top of the hot casserole.
Ready when: everything is assembled and ready to enjoy
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Cover with a lid or return to…
Cover with a lid or return to the oven for 3 to 5 minutes until the cheese is melted and bubbling.
Look for: the cheese is melted and bubbling
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Remove from heat and let cool for…
Remove from heat and let cool for 2 to 3 minutes before serving.
Allow: 2 to 3 minutes
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Divide into 6 equal portions and serve…
Divide into 6 equal portions and serve warm. Store leftovers in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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