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Southwest Casserole Recipe

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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

AVERAGE RATING
   (3)
RATING DISTRIBUTION
5 Star
 (2)
4 Star
 (1)
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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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