Ww Baked Rice And Beans With Monterey Jack Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
1 tbsp: Plus 1 tsp. olive oil,
1 cup: Chopped onion,
3 Cloves: garlic, minced
1/2 cup: Green bell pepper, diced
2 tbsp: Pickled jalapeno peppers, minced
1 cup: Canned crushed tomatoes, drain/reserve liquid
1 tbsp: Fresh lime juice,
2 tsp: Chili powder,
1 tsp: Dried oregano,
1/2 tsp: Salt,
16 ounce: Can red kidney beans, rinsed/drained
2 cup: Cooked brown rice, * see note
1/2 cup: Chopped green onions,
3 ounce: Monterey jack cheese, shredded
Directions:
*Note: Brown rice takes 45 minutes to cook, so prepare ahead of time. Can
be stored up to 1 week in the refrigerator or up to 6 months in the
freezer. Preheat the oven to 350 F. In a large nonstick skillet, over
Medium-High heat, warm the oil until hot, but not smoking. Add the onion
and garlic and saute until softened, 3-5 minutes. Add the bell pepper and
jalapeno pepper and saute until the pepper is softened, about 3 minutes.
Stir in the tomatoes, lime juice, chili powder, oregano and salt and bring
to a simmer. In a large 2 quart casserole, stir together the beans, rice
and half of the green onions. Pour in the tomatoes mixture and stir to
combine. (If mixture seems too dry, add a little of reserved tomato liquid
or prepared salsa.) Sprinkle the casserole with the cheese and bake for
10-15 minutes, or until the rice and beans are heated through and the
cheese is bubbly. Sprinkle with the remaining green onions and serve. Per 1
1/4 cup serving: 1 fat, 3 proteins, 1 1/2 vegetables and 1 bread. Per
serving; 406 calories, 19 g. protein, 13 g. fat, 22 mg. cholesterol, 804
mg. sodium, 54 grams carbohyd. MC formatting by bobbi744@sojourn.com
Serving Ideas : tossed salad/or bed or shredded lettuce/fruit/hot bread.
NOTES : My daughter, Julie made this using 2 cans of beans, about 3 cups of
rice and she used salsa and the tomatoes to serve 6 with leftovers for 2.
She served this with Jamaica Jerk Chicken
Recipe by: Weight Watchers Card Recipe Posted to Digest eat-lf.v097.n097 by
Roberta Banghart on Apr 10, 1997
Source from luhu.jp
be stored up to 1 week in the refrigerator or up to 6 months in the
freezer. Preheat the oven to 350 F. In a large nonstick skillet, over
Medium-High heat, warm the oil until hot, but not smoking. Add the onion
and garlic and saute until softened, 3-5 minutes. Add the bell pepper and
jalapeno pepper and saute until the pepper is softened, about 3 minutes.
Stir in the tomatoes, lime juice, chili powder, oregano and salt and bring
to a simmer. In a large 2 quart casserole, stir together the beans, rice
and half of the green onions. Pour in the tomatoes mixture and stir to
combine. (If mixture seems too dry, add a little of reserved tomato liquid
or prepared salsa.) Sprinkle the casserole with the cheese and bake for
10-15 minutes, or until the rice and beans are heated through and the
cheese is bubbly. Sprinkle with the remaining green onions and serve. Per 1
1/4 cup serving: 1 fat, 3 proteins, 1 1/2 vegetables and 1 bread. Per
serving; 406 calories, 19 g. protein, 13 g. fat, 22 mg. cholesterol, 804
mg. sodium, 54 grams carbohyd. MC formatting by bobbi744@sojourn.com
Serving Ideas : tossed salad/or bed or shredded lettuce/fruit/hot bread.
NOTES : My daughter, Julie made this using 2 cans of beans, about 3 cups of
rice and she used salsa and the tomatoes to serve 6 with leftovers for 2.
She served this with Jamaica Jerk Chicken
Recipe by: Weight Watchers Card Recipe Posted to Digest eat-lf.v097.n097 by
Roberta Banghart
Source from luhu.jp