Home > Recipes > Southwest Casserole

Southwest Casserole Recipe

A rainbow of colors and flavors is found in this festive dish. You won't believe how hearty and delicious this casserole is, and at only 3 g of fat per serving, it's a smart choice for a great meal! Melody Davis - Overland Park, Kansas

This recipe is:

Healthy

[X]

Rate Southwest Casserole Recipe

Click on stars to rate

Would you make this recipe again?

Write a review

[X]

Southwest Casserole Recipe

Prep: 25 min. + simmering Bake: 45 min.

Yield: 8 Servings

25 45 70

Ingredients

1 cup uncooked brown rice
1/3 cup uncooked wild rice
2-3/4 cups vegetable broth
4 cans (14-1/2 ounces each) diced tomatoes, drained
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups frozen corn, thawed
1 medium sweet red pepper, finely chopped
1 medium onion, finely chopped
6 green onions, chopped
1 jalapeno pepper, seeded and chopped
2 garlic cloves, minced
2 teaspoons ground cumin
1/4 teaspoon cayenne pepper
1/4 teaspoon pepper
1/2 cup shredded reduced-fat Mexican cheese blend

Directions

In a large saucepan, bring the brown rice, wild rice and broth to a boil. Reduce heat; cover and simmer for 50-60 minutes or until liquid is absorbed and rice is tender.
In a large bowl, combine the tomatoes, beans, corn, red pepper, onion, green onions, jalapeno, garlic, cumin, cayenne and pepper. Stir in rice.
Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Cover and bake at 325° for 40 minutes. Uncover; sprinkle with cheese. Bake 5-10 minutes longer or until heated through and cheese is melted. Yield: 8 servings.

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Facts 1-1/4 cups equals 268 calories, 3 g fat (1 g saturated fat), 5 mg cholesterol, 741 mg sodium, 53 g carbohydrate, 8 g fiber, 11 g protein.

Originally published as Southwest Casserole in Healthy Cooking October/November 2008, p47