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Southwest Vegetarian Bake Recipe

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Creamy and comforting, this hearty Southwestern specialty from Patricia Gale of Monticello, Illinois is perfect for chilly nights.

This recipe is:

Healthy

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8 Servings
Prep: 40 min. Bake: 35 min. + standing

Ingredients

3/4 cup uncooked brown rice
1-1/2 cups water
1 can (15 ounces) black beans, rinsed and drained
1 can (11 ounces) Mexicorn, drained
1 can (10 ounces) diced tomatoes and green chilies
1 cup salsa
1 cup (8 ounces) reduced-fat sour cream
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1/4 teaspoon pepper
1/2 cup chopped red onion
1 can (2-1/4 ounces) sliced ripe olives, drained
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend

Directions

In a large saucepan, bring rice and water to a boil. Reduce heat; cover and simmer for 35-40 minutes or until tender.
In a large bowl, combine the beans, Mexicorn, tomatoes, salsa, sour cream, cheddar cheese, pepper and rice. Transfer to a shallow 2-1/2-qt. baking dish coated with cooking spray. Sprinkle with onion and olives.
Bake, uncovered, at 350° for 30 minutes. Sprinkle with Mexican cheese. Bake 5-10 minutes longer or until heated through and cheese is melted. Let stand for 10 minutes before serving. Yield: 8 servings.

Nutritional Analysis: 1 cup equals 284 calories, 10 g fat (6 g saturated fat), 30 mg cholesterol, 899 mg sodium, 37 g carbohydrate, 7 g fiber, 16 g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 very lean meat, 1 fat.

Southwest Vegetarian Bake published in Light & Tasty December/January 2006, p63

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