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Title:   Yum Yum Easy Layered Beans and Rice

Nutrition facts

Serving Size 1/4 of recipe
Amount per serving
Calories 413 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 6g 9%
  Saturated Fat 3g 15%
Cholesterol 11mg 4%
Sodium 938mg 39%
Total Carbohydrates 71g 24%
Protein 19g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.

This is a super EASY, healthy casserole dish which is high in fiber and nutrients.  It is great for vegetarians but will please the carnivores in the crowd as well.  It's great comfort food and DELICIOUS.

Easy Layered Beans and Rice
Adapted from "The Meatless Gourmet: Easy Lowfat Favorites"

1 cup brown rice rice, uncooked
4 sun-dried tomato halves (not packed in oil), cut into small pieces
8 oz can corn drained
1 1/4 cups hot water
2 cups marinara sauce (I used my homemade marinara)
2 cups pinto beans, rinsed and drained (1 can)
1 cup (4 ounces) reduced-fat mozzarella cheese, shredded
1 tablespoon grated Parmesan cheese

Preheat oven to 375ยบ.

Lightly oil a deep 2-quart casserole or spray with a nonstick cooking spray. Spread rice in the casserole. Sprinkle with sun-dried tomatoes. Spread corn evenly over rice. Gently pour water over corn. Spoon half of the marinara sauce evenly over the corn. Spoon beans over the sauce, followed by remaining sauce. Cover tightly and bake 45 minutes.

Uncover, sprinkle with both cheeses, and return to oven until cheese is melted and begins to brown, 5-10 minutes.

Serve-again hint: Here's everything you need for a bean and rice burrito, including the cheese. Just roll leftovers in flour tortillas, heat in an oven or microwave, then top with salsa.

Makes 4 (large) servings (could reduce to 6 if you wanted)

Per serving: 413 cals, 6g fat (3 g sat), 19g pro, 71g carbs, 938mg sod, 11mg chol

- Instead of the corn, try green or red bell peppers, spinach and/or mushrooms.  This will also bring the calorie/starch content down.
- Spinach and bottled curry sauce instead of the corn and marinara sauce for an Indian twist.


WW Points: 9
Cal: 413 ; Fat: 6 ; Fiber: 0

last edit by blozzom, 9/24/2006 3:23:41 PM

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