| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Dairy |
|
Beans/legum, Rice, Side dishes, Tomatoes, Tried |
4 |
Servings |
INGREDIENTS
| 1 |
tb |
Plus 1 tsp. olive oil |
| 1 |
c |
Chopped onion |
| 3 |
|
Cloves garlic, minced |
| 1/2 |
c |
Green bell pepper, diced |
| 2 |
tb |
Pickled jalapeno peppers, minced |
| 1 |
c |
Canned crushed tomatoes, drain/reserve liquid |
| 1 |
tb |
Fresh lime juice |
| 2 |
ts |
Chili powder |
| 1 |
ts |
Dried oregano |
| 1/2 |
ts |
Salt |
| 16 |
oz |
Can red kidney beans, rinsed/drained |
| 2 |
c |
Cooked brown rice, * see note |
| 1/2 |
c |
Chopped green onions |
| 3 |
oz |
Monterey jack cheese, shredded |
INSTRUCTIONS
*Note: Brown rice takes 45 minutes to cook, so prepare ahead of time. Can
be stored up to 1 week in the refrigerator or up to 6 months in the
freezer. Preheat the oven to 350 F. In a large nonstick skillet, over
Medium-High heat, warm the oil until hot, but not smoking. Add the onion
and garlic and saute until softened, 3-5 minutes. Add the bell pepper and
jalapeno pepper and saute until the pepper is softened, about 3 minutes.
Stir in the tomatoes, lime juice, chili powder, oregano and salt and bring
to a simmer. In a large 2 quart casserole, stir together the beans, rice
and half of the green onions. Pour in the tomatoes mixture and stir to
combine. (If mixture seems too dry, add a little of reserved tomato liquid
or prepared salsa.) Sprinkle the casserole with the cheese and bake for
10-15 minutes, or until the rice and beans are heated through and the
cheese is bubbly. Sprinkle with the remaining green onions and serve. Per 1
1/4 cup serving: 1 fat, 3 proteins, 1 1/2 vegetables and 1 bread. Per
serving; 406 calories, 19 g. protein, 13 g. fat, 22 mg. cholesterol, 804
mg. sodium, 54 grams carbohyd. MC formatting by bobbi744@sojourn.com
Serving Ideas : tossed salad/or bed or shredded lettuce/fruit/hot bread.
NOTES : My daughter, Julie made this using 2 cans of beans, about 3 cups of
rice and she used salsa and the tomatoes to serve 6 with leftovers for 2.
She served this with Jamaica Jerk Chicken
Recipe by: Weight Watchers Card Recipe Posted to Digest eat-lf.v097.n097 by
Roberta Banghart <bobbi744@sojourn.com> on Apr 10, 1997
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