Weight Loss/Bariatric Surgery

Black Bean and Brown Rice Casserole Recipe

SERVINGS: 8

INGREDIENTS
1/3 cup brown rice
1 cup vegetable broth
1 tablespoon olive oil
1/3 cup diced onion
1 medium zucchini, thinly sliced
16 oz cooked boneless, skinless chicken breast, chopped into small pieces
1/2 cup sliced mushrooms
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper
1 (15 oz) can black beans, drained
1 (4 oz) can diced green chilies
1/3 cup shredded carrots
2 cups low fat Swiss cheese, shredded

DIRECTIONS

  1. Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes or until rice is tender.
  2. Preheat oven to 350° degrees F.
  3. Lightly grease a large casserole dish with non-stick cooking spray.
  4. Heat olive oil in skillet over medium heat, cook onion until tender.
  5. Mix in zucchini, chicken, mushrooms, and seasonings.
  6. Cook and stir until zucchini is lightly browned and chicken is heated.
  7. In large bowl, mix cooked rice, onion, zucchini, chicken, mushrooms, beans, chilies, carrots, and 1 cup Swiss cheese.
  8. Transfer to prepared casserole dish and sprinkle with remaining 1 cup Swiss cheese.
  9. Cover casserole loosely with foil, bake for 30 minutes in preheated oven.
  10. Uncover, continue baking 10 minutes or until lightly browned.

NUTRITION FACTS
Serving size: 1/8 of recipe
Calories: 267
Total Fat: 6g
Total Carbohydrates: 22g
Dietary Fiber: 6g
Sugars: 1g
Protein: 31g

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