High-Protein Chicken Enchilada Bowls

High-Protein Chicken Enchilada Bowls

These bowls start with orange-red enchilada rice and sauce-coated chicken, then get patches of melted Monterey Jack and a generous layer of black beans, corn, tomatoes, scallions, and cilantro. Cook the rice separately so the grains stay tender and distinct. The chicken cooks in a skillet before a brief simmer in red enchilada sauce; the fresh toppings go on last so they stay crisp and visible.

Ingredients for Chicken Enchilada Bowls

• 1 cup dry long-grain white rice (about 185g)
• 1 1/2 pounds boneless, skinless chicken breasts (about 680g)
• 1/2 teaspoon kosher salt, adjusted to the saltiness of the sauce
• 1 teaspoon ground cumin
• 1 tablespoon olive oil
• 1 cup red enchilada sauce (about 240g), plus a little more if needed
• 1 can black beans (15 ounces; about 425g), drained and rinsed
• 1 cup corn kernels (about 165g), drained if canned
• 1 cup shredded Monterey Jack cheese (about 110g)
• 1 cup quartered cherry tomatoes (about 150g)
• 2 scallions, thinly sliced
• 1/4 cup loosely packed chopped fresh cilantro

Optional for serving: lime wedges, plain Greek yogurt or sour cream, and jalapeño or hot sauce.

How to Make Chicken Enchilada Bowls

1. Cook the rice: Cook the rice in a medium saucepan according to the package directions. Let it stand covered briefly, then fluff with a fork. It should be tender, with separate grains and no standing water.
2. Sear the chicken: Pat the chicken dry and season with the salt and cumin. Heat a large skillet over medium-high heat, then add the oil. Cook the chicken without crowding the pan, working in batches if needed, for about 5 to 7 minutes per side, turning once. Begin checking after about 10 minutes; the thickest part should reach 165°F (75°C).
3. Coat with sauce: Reserve a little of the measured enchilada sauce for the rice. Reduce the skillet heat to medium-low and add the remaining sauce, turning the chicken to coat. Simmer gently for about 5 minutes, covering if needed to retain moisture. Avoid a hard boil; the sauce should cling to the chicken rather than pool thinly in the pan. Rest the chicken for 3 to 5 minutes, then shred or cut it into bite-sized pieces and return it to the sauce.
4. Prepare the toppings: While the rice and chicken cook, drain and rinse the beans, drain the corn if needed, quarter the tomatoes, slice the scallions, and chop the cilantro.
5. Assemble the warm base: Toss the cooked rice with the reserved sauce, adding a little more if needed to lightly coat the grains orange-red without making them wet. Divide among four bowls and add the saucy chicken. Sprinkle with Monterey Jack. Cover the hot bowls briefly or microwave in short intervals, just until the cheese melts in soft patches.
6. Finish the bowls: Scatter the black beans, corn, tomatoes, scallions, and cilantro over the surface rather than burying them under the sauce. Serve with optional toppings on the side.

Why Cook the Rice Separately?

Rice cooked according to its package directions has a more predictable texture than rice cooked in an unmeasured amount of enchilada sauce. Coat the cooked grains lightly for color and flavor, but keep most of the sauce with the chicken. Well-drained beans and corn also help keep the finished bowls from turning watery.

Easy Swaps

• Rotisserie chicken: Skip the raw-chicken searing step. Shred or cut the cooked chicken and warm it in enchilada sauce before assembling the bowls.
• Beans and cheese: Pinto beans can replace black beans, though black beans give the pictured bowls their dark contrast. Cheddar or a Mexican-style melting blend can replace Monterey Jack.
• Rice or corn: Brown rice can replace white rice; follow its package directions for liquid and cooking time. Thaw and drain frozen corn, or cook fresh corn before adding it.

For the same red-sauce flavor in a baked dish, try Chicken Enchilada Casserole with Red Sauce. Another cheesy chicken dinner is King Ranch Chicken Casserole.

Meal Prep, Storage, and Reheating

Refrigerate the cooked rice and sauce-coated chicken in airtight containers for 3 to 4 days. Keep the tomatoes, scallions, and cilantro separate, and add them only after reheating so they stay fresh.

Microwave the rice and chicken until hot. Add the cheese and heat briefly until melted, then finish with the beans, corn, and fresh toppings. Chicken and sauce can be frozen separately for up to about 3 months; thaw overnight in the refrigerator. Freezing fully assembled bowls is less certain, so prepare fresh rice and toppings for better texture.

Nutrition

Approximate nutrition per bowl, based on 4 servings and an estimated serving weight of about 550g: 680 calories, 57g protein, 19g fat, and 70g carbohydrates. Approximate nutrition per 100g: 125 calories, 10g protein, 3g fat, and 13g carbohydrates. Values vary with the sauce, canned ingredients, cheese, and optional toppings used.