Southwest Casserole Recipe

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Ingredients:

Serving

1 cup uncooked brown rice
1/3 cup uncooked wild rice
2-3/4 cups vegetable broth
4 cans (14-1/2 oz each) diced tomatoes, drained
1 can (15 oz) black beans, rinsed and drained
1-1/2 cups frozen corn, thawed
1 medium sweet red pepper, finely chopped
1 medium onion, finely chopped
6 green onions, chopped
1 jalapeno pepper, seeded and chopped
2 garlic cloves, minced
2 tsp ground cumin
1/4 tsp cayenne pepper
1/4 tsp pepper
1/2 cup shredded reduced-fat mexican cheese blend

Directions:

In a large saucepan, bring the brown rice, wild rice and broth to a boil. Reduce heat; cover and simmer for 50-60 minutes or until liquid is absorbed and rice is tender.
In a large bowl, combine the tomatoes, beans, corn, red pepper, onion, green onions, jalapeno, garlic, cumin, cayenne and pepper. Stir in rice.
Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Cover and bake at 325° for 40 minutes. Uncover; sprinkle with cheese. Bake 5-10 minutes longer or until heated through and cheese is melted. Yield: 8 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	325.78 Kcal (1364 kJ)
Calories from fat	86.68 Kcal
		% Daily Value*
Total Fat	9.63g	15%
Cholesterol	21.16mg	7%
Sodium	774.55mg	32%
Potassium	434.34mg	9%
Total Carbs	50.3g	17%
Sugars	8.14g	33%
Dietary Fiber	3.98g	16%
Protein	10.4g	21%
Vitamin C	27.7mg	46%
Iron	3.1mg	17%
Calcium	141.3mg	14%

Amount Per 100 g
Calories	146.6 Kcal (614 kJ)
Calories from fat	39.01 Kcal
		% Daily Value*
Total Fat	4.33g	15%
Cholesterol	9.52mg	7%
Sodium	348.56mg	32%
Potassium	195.46mg	9%
Total Carbs	22.63g	17%
Sugars	3.66g	33%
Dietary Fiber	1.79g	16%
Protein	4.68g	21%
Vitamin C	12.5mg	46%
Iron	1.4mg	17%
Calcium	63.6mg	14%

* 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.

Tastes

salty
savory
bitter
sweet

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