Monday, June 4, 2012

Creamy Chile-Rice Casserole


     One of my many non-vegetarian friends, Jessica, shared this favorite meatless recipe her family enjoys. It’s very satisfying and filling--you know it’s good if meat-eaters will make this for dinner! Also, it is fairly simple to throw together, which is nice!

     Weight Watchers uses this recipe with brown rice and light everything (sour cream, etc.), which are great ideas but I had to use ingredients purchased by my husband on his way home from work and of course he likes full-fat dairy products. Such is life!

      My message to you is: you can make this recipe healthier than I did without sacrificing much flavor J



Ingredients:
1 c. dry white or brown rice (3 c. cooked rice)

8 oz. shredded Mexican-blend cheese

1 ½ c. sour cream

15.25 oz. can whole-kernel corn

15.5 oz. can pinto (or black) beans

4 oz. chopped green chiles

¼ c. diced green onions

½ tsp. chili powder

½ tsp. salt

¼ tsp. black pepper

Cooking spray


Directions:

1. Cook rice according to package instructions.

2. Preheat oven to 350 °F. Spray 9 x 13” pan with cooking spray.

3. Set aside ½ cup shredded cheese. Put rest of cheese (1 ½ cups) in a large mixing bowl. Add everything else: rice, sour cream, corn, beans, chiles, green onions, and spices.

4. Spread creamy rice mixture in baking pan. Bake 30 minutes.

5. Pull casserole out of oven and sprinkle remaining ½ cup cheese on top.

6. Bake 10 more minutes.

7. Let casserole cool 10 minutes and it will slice nicely!


Out of the oven!


*Nutrition facts:

Ingredient
Calories
Sodium (% RDA)
Fiber (g)
Protein (g)
Calcium (% RDA)
1 c. dry white rice
640
0
0
16
0
1 ½ c. sour cream
720
12
0
12
48
15.25 oz. can whole kernel corn
210
45.5
10.5
7
0
15.5 oz. can pinto beans
315
59.5
24.5
21
14
4 oz. can chopped green chiles
20
12
2
0
0
½ tsp. salt
0
50
0
0
0
8 oz. Mexican-blend shredded cheese
800
64
0
48
160
Total: (8 cups)
2705 kcal
243 %
37 g
If brown rice, 45 g
104 g
222 %
1 cup serving:
338 kcal
30 %
4.5 g
If brown rice, 5.5 g
13 g
28 %



*Calculated from food packaging and the following website: http://livestrong.com  

 I used “Golden Star” brand Jasmine rice, “Morton” brand salt, “Kraft” brand Mexican-blend shredded cheese, and “Great Value” (Walmart) brand sour cream, canned whole-kernel corn, canned pinto beans, and canned green chiles.

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2 comments:

  1. Oh yum, that looks good!!

    Thanks for your sweet comment on my project, have a great week!

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  2. I would LOVE this! YOU are being featured at this weeks Tasty Tuesday Party which goes up Monday night at 8:30pm. Stop by and check it out! http://www.nap-timecreations.com/

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