Southwest Vegetarian Bake
Prep: 40 min Bake 35 min + standing
Yield: 8 servings
¾ cup uncooked brown rice
1 ½ cups water
1 can (15 oz.) black beans, rinsed and drained
1 can (11 oz.) Mexicorn, drained
1 can (10 oz.) diced tomatoes and green chilies
1 cup salsa
1 cup (8 oz.) reduced fat sour cream
1 cup (4 oz.) shredded reduced fat cheddar cheese
¼ teaspoon pepper
½ cup chopped red onion
1 can (2 ¼ oz.) sliced ripe olives, drained
1 cup (4 oz.) shredded reduced-fat Mexican cheese blend
In a large saucepan, bring rice and water to a boil. Reduce heat;
cover and simmer for 35 to 40 minutes or until rice is tender.
In a large bowl, combine the beans, mexicorn, tomatoes, salsa, sour
cream, cheddar cheese, pepper and rice. Transfer to a shallow 2 ½
quart baking dish coated with nonstick cooking spray. Sprinkle with
onion and olives.
Bake, uncovered, at 350 degrees for 30 minutes. Sprinkle with
Mexican cheese. Bake 5 to 10 minutes longer or until heated through
and cheese is melted. Let stand for 10 minutes before serving.
Nutritional analysis: 1 cup equals 284 calories, 10 g fat (6 g
saturated fat), 30 mg cholesterol, 899 mg sodium, 37 g
carbohydrates, 7 g fiber, 16 g protein
Diabetic exchanges: 2 starch, 2 vegetable, 1 very lean meat, 1 fat
Light & Tasty Dec/Jan 06