Brown rice, beans, chicken, veggies, cheese, and a little spice - I made this dish last night, and it was pretty, darn tasty! It's fairly simply to make and is a great option when you have leftover rice and/or chicken. What I also like about this dish is it's healthier than the meals you'll find at those fast food burrito restaurants, and it still satisfies.
- 1/2 cup onions, chopped (can use green, yellow, or red onions)
- 1/2 cup green and red peppers, chopped
- 2 cups cooked brown rice
- 15-ounce can black beans, rinsed and drained
- 1 cooked chicken breast chopped (can be plain or seasoned)
- 2/3 cup frozen corn
- 1 cup salsa
- 1/2 tsp salt
- 1/4 tsp cilantro
- Dash of pepper and garlic powder
- 1 cup shredded, low-fat cheese (and kind of cheese - cheddar and Monterey Jack are yummy choices)
Preheat oven to 375° F. Sauté chopped onions and peppers for just a few minutes. Then add to a large bowl. Combine all ingredients in that large bowl, except cheese. Mix gently. Empty ingredients in casserole dish or other oven-safe baking dish. Sprinkle shredded cheese on top. Bake for 15 minutes, until everything is heated through and cheese is melted.
Options:
This recipe is flexible, so feel free to change, omit, or add ingredients. Instead of chicken, you can use tofu (kind of negates the whole Tex-Mex feel, though). You can use a clove of fresh garlic instead of garlic powder. You can add or decrease the amount of seasonings to your taste. Add 1/2 tsp of chili powder for more punch.
You can eat this just as it is. You can scoop it with whole grain tortilla chips or wrap it in whole grain tortilla. You could place it on romaine lettuce, add cherry tomatoes and guacamole, and you've got a delicious salad. Use this as a main dish or a side. It's easy to take with to potlucks, and it makes for great leftovers.
It's all up to you, so have fun, and I hope you enjoy this recipe!
Originally posted 2008-05-21 08:00:30. Republished by Blog Post Promoter
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8 comments ↓
Oooh that looks and sounds so yummy!!
If I liked black beans, I would totally try this. It looks very tasty!
Sagan,
You can just omit the beans, if you’d like, or substitute them for another variety.
I was thinking the same thing Sagan and then figured I should try it as perhaps I wont taste the beans given all the other ingredients? (feel free to gimmie input, Susan
)
and they’re soo good for me.
M.
Don’t like black beans… … You could add fewer than what the recipe calls for. That way you’re not bombarded with the taste! Make sure you drain and rinse them well if you buy the canned version.
You could put them in a bowl and add seasonings directly to them before adding them to the rest of the ingredients (salt, pepper, a little chili pepper).
You could also cook them in a pan on med-high heat real quick – get a sorta roasted crust to the beans. That might help the flavor/texture.
Looking for black bean substitutes… how about pinto, chili, cannellini, appaloosa, soy, black soybeans, or calypso/orca beans?
Hmmm… if you like refried beans (the low-fat, vegetarian kind), you could add a few glops of it to the rice dish. I’ve never actually done that, but I think it could work.
You could also add cooked ground beef or ground turkey instead of the beans, as well.
Now if beans in general just aren’t your thing, simply leave them out of the recipe. It’ll still work.
Hope this helps!
That is exactly up my alley! I’m turning into a Tex-Mex type girl (lots of chili, burritos) crossed with Indian (curry!!!!!). Anyway, I’m going to save this to del.icio.us for next week’s meal planning. I’ll let you know how ours turns out.
Mrs. Micah,
Cool! Yes, please let me know how it turns out!
(I like curry too, but the Husband doesn’t like it at all! So, I only cook with it if he’s going to be out of the house for a while!)
[...] This week at home try out Nutrition Fitness Life’s recipe for “Tex-Mex” Rice Casserole [...]
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