Brown Rice and Black Bean Casserole Recipe

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Brown Rice and Black Bean Casserole
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  1. Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.
  2. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish.
  3. Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through.
  4. In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, carrots, and 1/2 the Swiss cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese.
  5. Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 201.59 Kcal (844 kJ)
Calories from fat 97.96 Kcal
% Daily Value*
Total Fat 10.88g 17%
Cholesterol 26.84mg 9%
Sodium 235.24mg 10%
Potassium 264.27mg 6%
Total Carbs 16.39g 5%
Sugars 3.09g 12%
Dietary Fiber 2.59g 10%
Protein 10.45g 21%
Vitamin C 3.1mg 5%
Vitamin A 0.1mg 3%
Iron 1mg 6%
Calcium 230mg 23%
Amount Per 100 g
Calories 213.06 Kcal (892 kJ)
Calories from fat 103.54 Kcal
% Daily Value*
Total Fat 11.5g 17%
Cholesterol 28.36mg 9%
Sodium 248.62mg 10%
Potassium 279.3mg 6%
Total Carbs 17.32g 5%
Sugars 3.27g 12%
Dietary Fiber 2.74g 10%
Protein 11.04g 21%
Vitamin C 3.2mg 5%
Vitamin A 0.1mg 3%
Iron 1.1mg 6%
Calcium 243.1mg 23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.4
  • 5

Good Points

  • saturated fat free,
  • good source of fiber

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