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Spicy Rice Casserole

Categories: Casseroles, Vegetarian
Type: Main Dishes

This rice casserole provides iron, protein, and complex carbohydrates. It really sticks to your ribs!

Serves: 6 servings


  • 3/4 cup chopped onion
  • 3/4 cup chopped green bell pepper
  • 1 teaspoon crushed fresh garlic
  • 4 cups cooked brown rice
  • 1 can (15 ounces) red kidney beans, pinto beans, or black beans, drained
  • 1 cup plus 2 tablespoons frozen (thawed) whole kernel corn
  • 1 can (14 1/2 ounces) Mexican-style stewed tomatoes, drained and chopped
  • 2 teaspoons chili powder
  • 1 cup shredded nonfat or reduced-fat Cheddar cheese

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  1. Coat a large nonstick skillet with nonstick cooking spray, and preheat over medium heat. Add the onion, green pepper, and garlic, and stir to mix. Cover the skillet and cook, stirring occasionally, for about 3 minutes, or until the vegetables begin to soften. Add a few teaspoons of water if the skillet seems too dry.
  2. Remove the skillet from the heat. Add the rice, beans, corn, tomatoes, and chili powder, and stir to mix well. Add the cheese, and stir to mix well.
  3. Coat a 2 1/2-quart casserole dish with nonstick cooking spray, and spread the mixture evenly in the dish. Cover with aluminum foil, and bake at 350°F for 45 minutes, or until the mixture is heated through and the cheese is melted. Remove the dish from the oven, and let sit for 5 minutes before serving.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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