I made this last night and it was quite delish! I have no idea what the nutritional info is -- recipezaar says about 400-some calories per serving but they say it's 6 servings and they use sour cream and 2 full cups of regular cheese. I used lowfat plain yogurt and only 1 cup of cheese -- and we had five at dinner but only ate half the casserole. I'd say it's more like 8 servings.
It looked a bit time-consuming, so I made the rice the night before and stuck it in the fridge. I also mixed up the other ingredients (except the onions & olives) and put it in a bowl in the fridge too. Then I just combined it all and put it in the oven the next evening.
Southwest Vegetarian Bake
3/4 cup brown rice, uncooked
1 1/2 cups water
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can mexicorn, drained
1 (10 ounce) can Ro-tel
1 cup salsa
1 cup lowfat plain yogurt
1/4 teaspoon pepper
1/2 cup chopped red onions
1 (2 1/4 ounce) can sliced black olives, drained
1 cup shredded Mexican blend cheese
In a large saucepan, bring rice and water to a boil. Reduce heat; cover and simmer for 35-40 minutes, until tender.
In a bowl, combine beans, corn, tomatoes, salsa, yogurt, cheese, pepper and rice.
Transfer to a 2 1/2 quart baking dish coated with nonstick spray. Sprinkle onions and olives over top.
Bake, uncovered, at 350 degrees for 40 minutes.
Let stand 10 miutes.
Why Having An Emergency Fund Is Important
9 hours ago