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Southwest Casserole Recipe

Read Reviews (2)
4.67 2
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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
TOTAL TIME: Prep: 25 min. + simmering Bake: 45 min.
MAKES:8 servings
TOTAL TIME: Prep: 25 min. + simmering Bake: 45 min.
MAKES: 8 servings

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

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.

Directions

  1. 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.
  2. In a large bowl, combine the tomatoes, beans, corn, red pepper, onion, green onions, jalapeno, garlic, cumin, cayenne and pepper. Stir in rice.
  3. 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.
Originally published as Southwest Casserole in Healthy Cooking October/November 2008, p47

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.

Reviews for Southwest Casserole(2)

AVERAGE RATING
   (3)
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4 Star
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MY REVIEW
Reviewed Oct. 28, 2010

I added more pepper and cumin. I had to bake it longer until the onions and red pepper were tender.

MY REVIEW
Reviewed Jun. 8, 2009

I made this and my family all loved it. We ate it with tortilla chips as a dip of sorts. Very good.

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