Best New High-Protein Dinners to Make in March

Cheesy White Bean & Rice Skillet

This Cheesy White Bean & Rice Skillet is the ultimate one-pan dinner, delivering both comfort and nutritional benefits in every bite. The rice forms a crispy layer at the bottom that contrasts nicely with the creamy texture of white beans. Rich in fiber and plant-based protein, white beans help fill you up and support gut health. A blanket of melted provolone on top brings on ooey-gooey goodness, adding calcium for strong bones. Whether you enjoy it as a cozy weeknight meal or a crowd-pleasing dish, this one-skillet recipe is sure to please. Read on for our best tips for making it at home, including substitutions and how to get perfectly crispy rice. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• We like quick-cooking brown rice for speed and ease of prep. If you have leftovers or a little extra time on your hands, regular cooked medium-grain brown rice can be used instead. Just make sure it’s well drained before adding to the skillet.
• We love cannellini beans for their mild, nutty flavor and creamy texture. If you want to use another bean, navy beans or even pinto beans are a good substitute. Just make sure whatever beans you choose are labeled “no-salt-added” to keep sodium in check.
• To get the perfect crispy crust on the bottom of the pan, make sure your oil is hot before adding the rice. Spread it out evenly, and don’t skip the step of poking holes in the rice to let the steam escape.

Nutrition Notes

• White beans, like the cannellini beans used here, are packed with potassium and calcium, two nutrients that can help manage blood pressure. They’re a good source of plant-based protein and are high in fiber, which helps support heart and gut health while also helping you feel full for longer. 
• Spinach contains compounds, including chlorophyll, beta carotene and flavonoids, that may have potential anticancer properties and inhibit cancer cell growth. The dark leafy green also contains vitamin K to support strong bones. 
• Brown rice is a good source of carbohydrates, which are necessary to keep up our energy levels. While you’ll get slightly more fiber and protein with brown rice compared to white rice, both can be enjoyed as part of a healthy eating pattern. 
• Provolone cheese adds some calcium and protein to this dish, but it is higher in sodium than other cheeses. If you’re following a low-sodium diet, you could try swapping in fresh mozzarella, since it’s one of the best low-sodium cheeses.

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Ingredients

• 1½ cups quick-cooking brown rice
• 2 cups water
• 1 (10- to 15-ounce) package frozen cut-leaf spinach, thawed and squeezed dry
• 1 (15-ounce) can no-salt-added cannellini beans
• 1 cup whole-milk plain yogurt, divided
• 1 teaspoon grated lemon zest
• ½ teaspoon plus ⅛ teaspoon salt, divided
• 5 tablespoons extra-virgin olive oil, divided
• 1 tablespoon minced garlic
• 2 teaspoons ground cumin
• 2 teaspoons paprika
• 2 teaspoons dried oregano
• 1 teaspoon chopped Calabrian chiles (optional)
• 1 tablespoon lemon juice
• 6 (¾-ounce) slices provolone cheese

Directions

1. Preheat oven to 400°F. Stir 1½ cups rice and 2 cups water together in an 8-cup microwave-safe container; microwave on High until al dente, about 9 minutes, or 2 minutes less than the package directions. Drain and transfer to a large bowl. Add drained spinach, rinsed beans, ½ cup yogurt, 1 teaspoon lemon zest and ½ teaspoon salt; stir to combine.Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
2. Heat 1 tablespoon oil in a 10-inch cast-iron skillet over medium heat. Add 1 tablespoon garlic, 2 teaspoons each cumin, paprika and oregano and 1 teaspoon chiles, if using. Cook, stirring constantly, until fragrant, about 1 minute. Scrape the garlic and toasted spices into the rice mixture; stir to incorporate.Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
3. Heat the remaining ¼ cup oil in the skillet over medium heat. Add the rice mixture to the hot oil; use a spoon to flatten the mixture and cover the pan bottom. Use a wooden spoon handle to gently poke 4 or 5 holes in the rice layer (this will allow steam to escape and a crust to form on the bottom). Cook until the rice starts to sizzle, about 2 minutes. Transfer to the oven. Bake until the bottom is crisp, about 20 minutes.
4. Meanwhile, stir the remaining ½ cup yogurt, 1 tablespoon lemon juice and the remaining ⅛ teaspoon salt together in a medium bowl. Cover and refrigerate until ready to use.
5. Move the rice to fill in the holes. Arrange 6 cheese slices evenly on top of the rice mixture. Bake until the cheese melts, 2 to 3 minutes. Serve with the yogurt sauce.Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: