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Nutrition Facts

  Servings Per Recipe: 6
  Serving Size: 1 serving

Amount Per Serving
  Calories 253.5
  Total Fat 11.0 g
      Saturated Fat 5.1 g
      Polyunsaturated Fat 1.4 g
      Monounsaturated Fat 3.9 g
  Cholesterol 25.1 mg
  Sodium 708.6 mg
  Potassium 501.1 mg
  Total Carbohydrate 25.2 g
      Dietary Fiber 5.9 g
      Sugars 1.0 g
  Protein 13.4 g
  Vitamin A 17.3 %
  Vitamin B-12 12.5 %
  Vitamin B-6 16.7 %
  Vitamin C 151.1 %
  Vitamin D 2.4 %
  Vitamin E 7.0 %
  Calcium 29.2 %
  Copper 12.9 %
  Folate 26.5 %
  Iron 11.4 %
  Magnesium 15.4 %
  Manganese 39.9 %
  Niacin 13.0 %
  Pantothenic Acid     9.2 %
  Phosphorus     28.9 %
  Riboflavin 17.6 %
  Selenium 10.1 %
  Thiamin 19.4 %
  Zinc 12.6 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Calories in Smoky Cheese Black Bean and Rice Casserole

View the full Smoky Cheese Black Bean and Rice Casserole Recipe & Instructions
Submitted by: SUGARBABY04

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Smoky Cheese Black Bean and Rice Casserole

81 calories of Swiss Cheese, (0.20 cup, shredded)

39 calories of Beans, black, (0.17 cup)

37 calories of Brown Rice, medium grain, (0.17 cup)

20 calories of Olive Oil, (0.17 tbsp)

15 calories of Cream of Celery Soup, (0.17 cup)

15 calories of MorningStar Sausage Style Recipe Crumbles, (0.17 cup)

14 calories of Broccoli, frozen, (0.17 package (10 oz))

12 calories of Mozzarella Cheese, part skim milk, (0.17 oz)

9 calories of Yellow Peppers (bell peppers), (0.17 pepper, large (3-3/4" long, 3" dia))

7 calories of Onions, raw, (0.17 medium (2-1/2" dia))

4 calories of Portabella Mushrooms, (16.67 grams)

3 calories of Pepper, black, (0.17 tbsp)

0 calories of Salt, (0.17 tsp)


Nutrition & Calorie Comments  

very yummy but better with low fat cheese Submitted by:
TEG_LAVALLEE

(12/13/10)
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This is a winner! I made some changes: I used french onion soup and some milk/flour (to make it creamy) instead of cream of celery soup, and I used TVP instead of the Morningstar Crumbles. I didn't use any Morton Seasoning. I just seasoned it with some salt and hot sauce. It turned out great! Submitted by:
FLOWINGWATER

(10/12/10)
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I made this for Easter and the dish came home clean--it was a huge hit. Since it was for company, I used chorizo (higher fat) instead of veggie crumbles... and I would have used 2% cheese but I had to search high and low to find smoked swiss! I will definitely make it again. Submitted by:
AMAZONWOMAN804

(4/15/09)
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