Mexican Style Bean and Rice Casserole By Mina Goodman, RDN
When you hear the word 'casserole' you may think, rich, creamy and high-in-calories...Well not according to this amazing recipe by Mina Goodman, RDN Nutrition Educator. In fact, loading up a casserole dish filled with these healthful ingredients is something to get excited about. This hearty meal is full of flavor and makes great leftovers.
Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency. Set aside.
Preheat the oven to 350°F.
Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tablespoons at a time, to keep the vegetables from sticking to the pan. Add the garlic and cook for 4 minutes. Add the cumin and chile powder and cook for another 30 seconds. Remove from the heat. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.
Spoon the mixture into an 8 x 8-inch baking dish. Bake for 25 Minutes, or until bubbly. Serve garnished with the cilantro.
Ingredients
Directions
Combine all ingredients in a blender in the order given and puree until smooth and creamy, adding up to ½ cup of water if necessary to achieve a smooth consistency. Set aside.
Preheat the oven to 350°F.
Place the onion and bell pepper in a large saucepan and sauté over medium heat for 7 to 8 minutes, or until the onion starts to brown. Add water 1 to 2 tablespoons at a time, to keep the vegetables from sticking to the pan. Add the garlic and cook for 4 minutes. Add the cumin and chile powder and cook for another 30 seconds. Remove from the heat. Add the cooked rice, zucchini, black beans, corn, and No-Cheese Sauce, and mix well.
Spoon the mixture into an 8 x 8-inch baking dish. Bake for 25 Minutes, or until bubbly. Serve garnished with the cilantro.
