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.
Starting Something New
3 weeks ago