Southwestern Shredded Chicken, Beans, and Rice Skillet
A fast, flavorful one-pan dinner packed with tender shredded chicken, hearty black beans, sweet corn, and quick-cooking kale. Built for busy evenings, this complete family meal uses simple pantry staples and leftover chicken.
Prep
10 min
Cook
12 min
Total
22 min
Makes
5 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Prep Efficiency: Using pre-cooked or leftover chicken cuts active prep down significantly, making this ideal for busy weeknights.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Heat 2
- 01
Heat 2
Heat 2.5 tbsp olive oil in a large deep skillet or Dutch oven over medium heat at 350°F (175°C) for 1 to 2 minutes until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add 1
Add 1.25 diced yellow onions and 5 minced garlic cloves to the warm skillet. Cook for 3 to 4 minutes until the onions are soft and translucent.
Look for: the onions are soft and translucent
Tap card to mark done - 03
Stir in 2
Stir in 2.5 tsp chili powder and 2.5 tsp ground cumin, stirring constantly for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in 2
Pour in 2.5 cups canned diced tomatoes with their juices, 2.5 cups rinsed black beans, 1.25 cups corn kernels, 3.75 cups cooked brown rice, and 1.25 cups low-sodium chicken broth. Stir well to combine all ingredients evenly.
Tap card to mark done - 05
Bring the mixture to a gentle simmer
Bring the mixture to a gentle simmer, then fold in 600g cooked shredded chicken breast and 5 cups chopped fresh kale.
Tap card to mark done - 06
Cover the skillet with a tight-fitting lid
Cover the skillet with a tight-fitting lid, reduce heat to medium-low, and cook for 5 to 6 minutes until the kale is wilted, tender, and bright green, and the chicken is thoroughly warmed through.
Look for: the kale is wilted, tender, and bright green, and the chicken is thoroughly warmed through
Tap card to mark done - 07
Remove from heat and allow to rest…
Remove from heat and allow to rest uncovered for 2 minutes before stirring once more. Serve warm directly from the skillet into 5 equal portions.
Allow: 2 minutes
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