Cajun Rice and Vegetables

Amount

  Measure

  Ingredient -- Preparation Method

--------

  ------------

  --------------------------------

14 1/2

  ounces

  diced tomatoes with green chilies

1

  cup

  frozen corn

6

  ounces

  no salt added tomato paste

8

  ounces

  no salt added tomato sauce

4 1/2

  ounces

  green chilies

16

  ounces

  fat-free refried beans

2 1/4

  ounces

  black olives -- sliced

2

  ounces

  pimientos -- diced

2

  tablespoons

  Cajun spice -- see recipe

2

  cups

  instant rice

1 1/2

  cups

  water

1

  cup

  low sodium cheddar cheese -- shredded

1

  tablespoon

  olive oil

Drain juice from tomatoes into a large measuring cup. You should have 1/2 cup. Add enough water to make two cups. Bring to a boil and add rice. Remove from heat and cover.

Heat oil in large skillet over medium heat. Add tomatoes, corn, green chilies, olives, and pimentos. Cook for a couple of minutes.

Add tomato paste and seasoning. Cook for 1 minute.

Add refried beans and tomato sauce. Heat to boiling. Reduce heat and simmer for 10 minutes.

Add rice and cheese. Cook until cheese melts and everything is heated through.

Serving Ideas : This goes great as a filling in an omelet.

 Makes 6 servings.

Per Serving: 284 Calories; 8g Fat (23.8% calories from fat); 10g Protein; 45g Carbohydrate; 5g Dietary Fiber; 14mg Cholesterol; 608mg Sodium. Exchanges: 2 1/2 Grain (Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat.

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