Zutaten für Bean And Rice Casserole With A Kick
- 1 cup brown rice
- 1 (15 ounce) can black beans, rinsed and drained
- 2 cloves garlic, minced
- 1 medium onion, chopped
- 1 (10 ounce) can diced tomatoes and green chilies (Rotel), undrained
- unit cottage cheese
- unit reduced fat Monterey Jack cheese
- salt to taste
- 1 tablespoon olive oil
- 1 (15 ounce) can kidney beans, rinsed and drained
- 1 cup corn (fresh or frozen)
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper (or more, to taste)
- pepper to taste
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Zubereitung von Bean And Rice Casserole With A Kick
- Cook 1 cup brown rice according to package directions.
- While rice cooks, heat 1 tablespoon olive oil in a large skillet over medium heat. Add 1 medium onion, chopped, and 2 cloves garlic, minced, and cook until softened, about 5 minutes.
- Stir in 1 (15-ounce) can black beans, rinsed and drained; 1 (15-ounce) can kidney beans, rinsed and drained; 1 (10-ounce) can diced tomatoes and green chilies (Rotel), undrained; 1 cup corn (fresh or frozen); 1 teaspoon chili powder; 1/2 teaspoon cumin; 1/4 teaspoon cayenne pepper (or more, to taste); and salt and pepper to taste. Simmer for 10 minutes, stirring occasionally.
- Add the cooked brown rice to the skillet and stir to combine.
- Pour the mixture into a greased 9x13 inch casserole dish.
- Bake, uncovered, at 350°F (175°C) for 35 minutes.
- Cover the casserole and bake for an additional 10 minutes, or until heated through and bubbly.
Nutrition Information (Approximate per serving)
Sodium
60 g
Sugar
12g
Fat
23g
Carbs
32g
