| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Dairy, Grains, Meats | Cheese, Grains, Low-fat | 5 | Servings | |
INGREDIENTS
| 1 1/3 | c | Water |
| 1 | c | Shredded Carrots |
| 1 | t | Instant chicken bouillon |
| 1/4 | t | Salt |
| 15 | oz | Can Pinto / Navy Beans, drain |
| 8 | oz | Plain lo-fat Yogurt |
| 1/2 | c | Shredded lo-fat Cheddar chee |
| 2/3 | c | Long grain Rice |
| 1/2 | c | Sliced Green Onions |
| 1/2 | t | Ground Coriander |
| 1 | t | Hot pepper Sauce |
| 1 | c | Lo-fat Cottage Cheese |
| 1 | T | Snipped fresh parsley |
INSTRUCTIONS
In a large saucepan combine water, rice, carrots, green onions, bouillon granules, coriander, salt, and bottled hot pepper sauce. Bring to boiling; reduce heat. Cover and simmer for 15 minutes or till rice is tender and water is absorbed. Stir in pinto or navy beans, cottage cheese, yogurt, and parsley. Spoon into a 10x6x2" baking dish. Bake, covered, in a 350 deg F. oven for 20-25 minutes or till heated through. Sprinkle with cheddar cheese. Bake, uncovered, for 3-5 minutes more or till cheese melts. ******************************************************* ***** Per serving: 282 calories, 19 g fat, 42 g carbohydrates, 4 g fat, 14 mg cholesterol, 489 mg sodium, 548 mg potassium. From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 122
Calories From Fat: 19
Total Fat: 2.2g
Cholesterol: 7mg
Sodium: 540.4mg
Potassium: 267.6mg
Carbohydrates: 13.7g
Fiber: 1.1g
Sugar: 5.9g
Protein: 11.8g