Taco Rice Casserole - Dairy Free and Gluten Free
My taco rice casserole is loaded with flavor - delicious taco seasoning, ground chicken, beans, corn, peppers, and onion come together for an amazing meal.
Servings: 6 servings
Calories: 339kcal
Ingredients
- 2 1/2 cups already cooked rice
- 1 lb ground chicken
- 1 onion
- 2 Bell Peppers
- 2 tablespoon olive oil
- salt and pepper - just a small sprinkle
- 1 can chickpeas
- 1 can corn
- 1/4 cup taco seasoning
- 3/4 cup water
Instructions
- Dice your onion and bell peppers and set them aside.
- Heat up a pan on medium heat with a tablespoon of oil and saute your onion and ground chicken. Mix throughout cooking to break up your ground meat. Once meat is 95% cooked, add in your taco seasoning and water. Bring to a boil then reduce to a simmer. Cook for about about 5 minutes at a simmer.Remove your meat and onions from the pan once cooked and add them to a large bowl.
- Next, add another tablespoon of oil to the same pan and cook your diced bell peppers. Add just a touch of salt and pepper while cooking to flavor your peppers. Cook them on medium-high heat stirring occasionally until they are cooked through and slightly golden brown on parts.Remove your peppers from the pan and add them to your large bowl.
- Drain and rinse your beans, drain your canned corn, and add both of them to your bowl.
- Mix everything in your bowl together very well then pour into a greased casserole dish. Bake in a preheated oven set to 375°F. Bake for 10 minutes, give it a mix, then bake for an additional 20 minutes without stirring. It's down when the edges are nice and golden and everything is warm through.
Notes
This recipe assumes you have already cooked rice. If you have to cook some rice 1 cup of uncooked rice yields about 3 cups cooked rice.
Budget tip: For a cheaper meal you can add half the amount of ground meat and add an extra can of beans and extra bell pepper.
How to Freeze: This meal can be made ahead and frozen for a delicious soup on a busy weeknight. If this is something you want to do please follow the instructions in the blog post under the heading, “How to Freeze Taco Rice Casserole”.
Substitution Ideas: Make this meal your own with the substitution ideas listed in the blog post above under the heading, “Ingredient Substitution Ideas”.
I am not a nutritionist. The nutrition facts provided are not always 100% accurate and are calculated using general brands and figures. If you need exact nutrition facts and diet advice, please consult your doctor or a trained professional in the field of nutrition.
Nutrition
Calories: 339kcal | Carbohydrates: 43g | Protein: 18g | Fat: 12g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 65mg | Sodium: 846mg | Potassium: 678mg | Fiber: 5g | Sugar: 7g | Vitamin A: 2347IU | Vitamin C: 60mg | Calcium: 21mg | Iron: 2mg