One Pot Spicy Rice Casserole

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Serves6 (1 1/2 cups each)

SWAP ScoreChoose Often

Ingredients Directions Nutrition Facts

Ingredients

1 tablespoon olive oil
2 cloves garlic, minced
2 medium onions, chopped
1 medium red pepper, chopped
1 medium zucchini, chopped
1 cup corn, frozen thawed and drained
1 14.5-ounce can diced tomatoes, no salt added
1 cup white rice, uncooked
1 teaspoon chili powder
1/2 teaspoon cumin, ground
1 1/2 cups water
1 15-ounce can black beans, drained and rinsed
1/2 cup cheddar cheese, low-fat, shredded
4 scallions, chopped

Directions

Heat oil in a large sauce pot over medium high heat.
Add garlic, onion, and bell peppers. Cook, stirring frequently, until onions soften, about 3 minutes.
Stir in zucchini and corn until tender and heated through, another 3 minutes.
Stir in diced tomatoes, rice, chili powder, cumin, and water. Bring to a boil. Cover, reduce heat to low and simmer 15 minutes.
Add black beans and cook another 5-10 minutes, covered, until rice is tender and beans are heated through.
Serve warm and top with cheese and scallions.

Recipe Tips

Use summer squash, green peppers, or fresh roma tomatoes in place of any vegetables, or add them for increased fiber.

Top with avocado slices, diced tomatoes, and cilantro for added flavor.

Add 1/2 pound ground meat (turkey, chicken, or beef) in place of the beans.

Nutrition Facts

One Pot Spicy Rice Casserole

Amount Per Serving

Calories 235 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 1g 5%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 2mg 1%

Sodium 358mg 15%

Potassium 729mg 21%

Total Carbohydrates 40g 13%

Dietary Fiber 10g 40%

Sugars 7g

Protein 12g 24%

Vitamin A 33%

Vitamin C 86%

Vitamin D0%

Calcium 9%

Iron 18%

* Percent Daily Values are based on a 2000 calorie diet.

Recipe Source: Adapted from Damn Delicious

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