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
TOTAL TIME: Prep: 25 min. + simmering Bake: 45 min. YIELD:8 servings
- 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
- 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.
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.
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