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Southwest Casserole

 Southwest Casserole
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
8 ServingsPrep: 25 min. + simmering Bake: 45 min.

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.

2 of 2

Southwest Casserole (continued)

Directions (continued)

  • 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.
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.