SERVING SIZE:  1 cup
SERVINGS:  6
PREPARATION TIME:  15 minutes
COOKING TIME:  1 hour

EQUIPMENT NEEDED:

Medium  casserole dish
Small sauce pan
Mixing spoon
Oven and stove

INGREDIENTS:

2	cups instant brown rice or 1 1/3 cups regular brown rice, dry
1	14 ounce can diced tomatoes, no salt added
2	15 ounce cans yellow whole kernel corn, no salt added
1	15 ounce can black beans, low salt
1½	teaspoons garlic powder
1	Tablespoon chili powder
3/4	cup low-fat cheddar cheese
1/2	cup shredded lettuce, optional

DIRECTIONS:

1. Preheat oven to 350° F.
2. Cook rice as stated on package.
3. Drain liquid from tomato, corn, and bean cans.
4. Mix cooked brown rice, tomatoes, corn beans, cheese, garlic powder, and chili powder in a casserole dish.
5. Bake in oven at 350° F for 30 minutes.
6. Add shredded lettuce if desired.

RECIPE TIP:

• Cook regular brown rice in advance and freeze until needed for a quick meal.
• Eat with tortilla chips to add some crunch!

Download the Complete Recipe (PDF)

NUTRITIONAL FACTS:

AMOUNT PER SERVING:
Calories	240
Total fat	1 g
Saturated fat	1 g
Cholesterol	2 mg
Sodium	260 mg
Total Carbohydrates	58 g
Fiber	10 g
Sugar	5 g
Includes 0 g of Added Sugars
Protein	13 g
Phosphorus	313 mg
Potassium	552 mg

Recipe submitted by Mount Mary University Dietetics Department