Rice & Black Bean Casserole w/lots of veggies
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
2 cup, shredded Cheddar or Colby Cheese, Low Fat3 tsp Hot Pepper Sauce30 mL Lime Juice1 cup, chopped Carrots, raw1 cup, diced Celery, raw4 clove Garlic1 cup, chopped Onions, raw1 tbsp Parsley1 medium (approx 2-3/4" long, 2-1/2" dia) Sweet peppers (bell)1 cup, chopped Green Peppers (bell peppers)2 cup, sliced Zucchini1 cup Brown Rice, long grain2 tbps Olive Oil, Extra Virgin1 341-ml can PC Blue Menu Peaches & Cream Whole Kernel Corn1 cup PC Mild Salsa2 19-oz cans PC Blue Menu Black Beans, no salt added, drained
1. Preheat oven to 350F.
2. Cook rice according to package instructions. After it's done, let it sit covered for 10 minutes. After rice has cooled off, fluff and toss with lime juice.
3. When rice is cooking, saute the garlic, zucchini, peppers, carrots, celery and onions in the olive oil.
4. When veggies have softened, add the black beans and the corn.
5. Once the mixture has heated through, add the salsa, half the cheese, hot sauce and the rice and combine.
6. Pour the mixture into a 9 x 13 lightly greased casserole dish and top with the remaining cheese.
7. Bake in the oven for 40 minutes.
8. Remove and sprinkle minced parsley over the top as garnish.
Serving Size:�Makes 6 servings.
2. Cook rice according to package instructions. After it's done, let it sit covered for 10 minutes. After rice has cooled off, fluff and toss with lime juice.
3. When rice is cooking, saute the garlic, zucchini, peppers, carrots, celery and onions in the olive oil.
4. When veggies have softened, add the black beans and the corn.
5. Once the mixture has heated through, add the salsa, half the cheese, hot sauce and the rice and combine.
6. Pour the mixture into a 9 x 13 lightly greased casserole dish and top with the remaining cheese.
7. Bake in the oven for 40 minutes.
8. Remove and sprinkle minced parsley over the top as garnish.
Serving Size:�Makes 6 servings.
Nutritional Info Amount Per Serving
- Calories: 284.0
- Total Fat: 6.6 g
- Cholesterol: 5.9 mg
- Sodium: 334.3 mg
- Total Carbs: 43.1 g
- Dietary Fiber: 9.2 g
- Protein: 17.0 g
Member Reviews