Mexican Rice and Bean Casserole

Mexican Rice and Bean Casserole

  • Difficulty: Easy
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I take recipes and modify them for personal tastes, dietary demands and such. Sometimes it’s just ‘cause I want to have fun with the recipe. That is why I encourage you to modify to your tastes, and remember to try something new.

Ingredients

  • 2 tbsp of vegetable oil
  • 1 cup of water
  • 1 large onion chopped
  • 3 garlic clove minced
  • 2 cups of sliced mushrooms
  • 2 large sweet green peppers chopped
  • 1 large sweet red pepper chopped
  • 1.5 cups of white rice
  • 2 cups of cooked red kidney beans (I prepare my own ahead of time and freeze them, if you use canned make sure to rinse and it would be approximately 1.5 cans of 28 oz/796 ml)
  • 1 can of diced tomatoes 28 oz/796 ml
  • 2 tbsp of chilli powder
  • 1 tbsp of cumin
  • 1 tsp of cayenne pepper (oh, i really added 2 but shush)
  • 1 cup of low-fat shredded low fat mozzarella cheese

Directions

  1. In a large dutch oven, heat oil over medium heat. Add onion, garlic, mushrooms and peppers. Stir often until onion is tender about 10 minutes.
  2. Add rice, beans, tomatoes, spices and water, cover and simmer until rice is tender and most of the liquid is absorbed, about 25 minutes.
  3. During that time preheat oven to 350 degrees.
  4. Sprinkle cheese and bake for 15 minutes or so until the cheese melts.

Nutrition Per Serving

  • Calorie 380
  • Fat 6.5 g
  • Carb 64.2 g
  • Sugar 7.3 g
  • Fiber 9.0 g
  • Protein 17.1g

As you see I prefer to cook my own kidney beans, you can soak them overnight and cook them for approximately 90 minutes. I don’t add salt. I rinse them thus giving less gas.

If you are diabetic, this is not a recommended recipe as is, as your carb intake should be 45-60 so this is a little high. But if you interested, I can supply a lower glycemic version with less rice and more kidney beans. Kidney beans can be of help to reduce your sugar spike due to its low carb and high fibre. Just let me know.

Now you have to have a few more veggies with this, I would recommend a nice salad to go with this. I like spicy so I am very generous with cayenne. You can spice it up or down. That’s up to you. Remember to have fun and make it your own.

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