One Pot Spicy Rice Casserole
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Serves6 (1 1/2 cups each)
SWAP ScoreWhat's this?
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.
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