Pollo mexicano al horno, rico en proteínas: una comida sabrosa para cualquier noche entre semana

Ingredientes

• 1.5–2 pounds boneless, skinless chicken breasts (thin-sliced or pounded even)
• 1 tablespoon olive oil
• 1 packet low-sodium taco seasoning (or 2 tablespoons homemade)
• 1 teaspoon cumin, 1 teaspoon smoked paprika, 1/2 teaspoon chili powder (optional boost)
• 1 (15-ounce) can black beans, drained and rinsed
• 1 (10-ounce) can fire-roasted diced tomatoes with green chiles (like Rotel), drained
• 1 cup corn kernels (fresh, frozen, or canned and drained)
• 1/2 cup plain Greek yogurt (2% or 5%)
• 1/2 cup salsa (your favorite, mild to hot)
• 1 cup shredded Mexican blend or cheddar cheese
• 1 small red onion, thinly sliced
• 1 bell pepper, thinly sliced
• 1 jalapeño, sliced (optional)
• Fresh cilantro and lime wedges, for serving
• Salt and pepper

Preparación

1. 1

   Preheat the oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish.

2. 2

   Season the chicken with taco seasoning, cumin, smoked paprika, chili powder (if using), salt, and pepper. Drizzle with olive oil and rub all over.

3. 3

   In a bowl, mix black beans, corn, drained tomatoes with chiles, half the red onion, and half the bell pepper. Season with a pinch of salt.

4. 4

   Stir the Greek yogurt and salsa together to make a quick creamy sauce.

5. 5

   Layer the chicken in the baking dish. Spread the bean-and-corn mixture around and over the chicken. Spoon the yogurt-salsa sauce evenly on top.

6. 6

   Top with remaining onion and bell pepper. Add jalapeño if you like heat.

7. 7

   Cover with foil and bake for 18–20 minutes.

8. 8

   Remove foil, sprinkle cheese over the top, and bake another 8–10 minutes, until the chicken reaches 165°F (74°C) and the cheese is melted and bubbly.

9. 9

   Rest 5 minutes. Garnish with cilantro and a squeeze of lime. Serve over rice, cauliflower rice, or with warm tortillas.