Bean, Corn And Brown Rice Casserole
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | Canadian | 1 | Servings | |
INGREDIENTS
| 1 | c | Each of |
| celeryonion-coarsely | ||
| chopped | ||
| 1 | Clove garlic, minced | |
| 1 | 19oz tomatoesdrained and | |
| chopped | ||
| 2 | t | Chili powder |
| 1 | Sweet pepper, seeded and | |
| chopped | ||
| 1 | 19oz kidney or pinto | |
| beansdrained and rinsed | ||
| 1 | c | Cooked brown rice |
| 1 | 7oz corn -or- | |
| 1 | c | Frozen corn |
| Salt and pepper to taste | ||
| 1/2 | c | Crumbled unsalted corn chips |
| or whole wheat crackers | ||
| 1/2 | c | Shredded ff mozzarella |
| cheese |
INSTRUCTIONS
In saucepan combine onion,celery,garlic,tomatoes and chili powder.Bring to a boil,reduce heat and simmer for 5 minutes.Stir in pepper,beans,rice and corn.Season with salt and pepper.Pour into 8-cup casserole dish.Cover and bake in 350 degree oven for 15 minutes.Sprinkle with corn chips and cheese,bake UNCOVERED for 10 minutes longer or until chips are crisp.Serves 6. Note: Instead of a saucepan,I take a corning ware casserole dish.Cook all of the ingredients in this. This saves washing one extra pan. Recipe from Canadian Living . Posted by Michelle Dick, FATFREE listowner, while list was down. From: tmead@mail.island.net Date: Wed, 05 Jun 96 17:40:45 PDT
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Nutrition (calculated from recipe ingredients)
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Calories: 2145
Calories From Fat: 532
Total Fat: 61.3g
Cholesterol: 149.7mg
Sodium: 4826.6mg
Potassium: 2327mg
Carbohydrates: 319.1g
Fiber: 39.5g
Sugar: 5.3g
Protein: 105.1g