Southwest Chicken Rice and Quinoa Skillet

A healthier version of a southwest classic somewhere between a taco and a chili with whole grain rice and quinoa. A quick simple weeknight dinner, both nutritious and delicious.

This sponsored recipe is brought by Uncle Ben’s as part of Food & Nutrition‘s Recipe Roundup program. Click for more recipes.

Recipe by Madeline Basler MS, RDN, CDN


  • ½ cup onion, diced
  • 1 (16 ounce) package 98% fat free ground chicken
  • ½ cup (100 milliliters) of water
  • 1 cup Roma tomatoes (2 small-medium), chopped
  • 1-15 ounce can 1 ¼ cups unsalted black beans, drained and rinsed
  • 1 cup frozen corn
  • 1 tablespoon chili powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon crushed red pepper flakes
  • ¼ teaspoon oregano
  • ½ teaspoon paprika
  • ½ teaspoon cumin
  • 1 teaspoon ground black pepper
  • 1-8.5 ounce pouch Uncle Bens Ready Whole Grain Medley Quinoa & Brown Rice with Garlic
  • ½ cup Four Cheese Mexican Blend reduced fat cheddar cheese
  • 1 tablespoon cilantro, chopped

Chop onion and sauté in a non stick 11 inch saute pan coated with cooking spray over medium heat, for 2-3 minutes until translucent and lightly browned. Add ground chicken and sauté until cooked through approximately 5 minutes until browned. Add water, tomatoes, black beans, corn and spices. Cook for 5 minutes more. Microwave the rice for 90 seconds and add to sauté pan. Top with cheese and simmer until melted. Garnish with cilantro. Serve over lettuce with desired garnishes: blue corn tortilla chips, avocado, tomatoes, and cilantro. Serves 4.

Nutrition Information

Serving Size: About 1 cup.

CALORIES 385; TOTAL FAT 15g; SAT. FAT 2g; CHOL. 55mg; SODIUM 541mg; CARB. 38g; FIBER 8g; SUGARS 1g; PROTEIN 28g

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Madeline Basler
Madeline Basler, MS, RDN, CDN, is a clinical registered dietitian nutritionist, writer and owner of Real You Nutrition, a nutrition counseling, recipe development and consulting practice, in Long Island, NY. Madeline has won awards for her writing, and a culinary scholarship. She is an avid cook, and fitness enthusiast, loves to travel and entertain. Read her blog and connect with her on Facebook, Twitter, Instagram and LinkedIn.

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