Corn, Brown Rice and Black Bean Casserole
1 cup chopped onion
1 cup canned corn, drained
3/4 cup chopped green bell pepper
2 1/2 cups vegetable stock
3/4 cup brown rice
2 tsp minced jalapeño pepper
1 tsp chili powder
1 tsp dried basil
1/2 tsp dried oregano
1 cup black beans, drained and rinsed
1/2 cup tomato sauce (can be store-bought spaghetti sauce)
1/4 cup chopped cilantro
1/3 cup shredded aged cheddar cheese
3. Add the stock, brown rice, jalapeño, chili powder, basil, oregano, black beans and tomato sauce. Cover and simmer for 30 to 35 minutes or until the rice is cooked. Stir in the cilantro.
4. Pour into an ovenproof casserole dish and sprinkle with the cheddar cheese. Bake for 10 minutes or until the cheese melts and the dish is completely heated through.
Protein 7 g
Fat 5.3 g
Saturated Fat 1.8 g
Carbohydrates 38 g
Cholesterol 6 mg
Sodium 480 mg
Fiber 5 gNutrition Watch: Jalapeños are a good source of potassium, which helps regulate heart function and blood pressure.