Hearty Tex-Mex Rice and Beans
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 |
tablespoon |
vegetable oil |
|
1 |
pound |
ground beef -- extra lean |
|
16 |
ounces |
salsa |
|
11 |
ounces |
corn with red and green peppers -- drained |
|
14 1/2 |
ounces |
fat-free refried beans |
|
4 |
ounces |
black olives -- drained and sliced |
|
1 |
medium |
onion -- diced |
|
2 |
cloves |
garlic -- minced |
|
1 |
teaspoon |
chili powder |
|
1 |
teaspoon |
cumin |
|
1 |
teaspoon |
oregano |
|
1/4 |
teaspoon |
pepper |
|
3 |
cups |
cooked rice |
|
8 |
ounces |
cheddar cheese -- low sodium -- shredded |
| Heat oil in a large skillet. Add beef, onion and garlic. Cook until beef is browned and onion and garlic softened. |
| Add rest of ingredients except for rice and cheese. Mix well. Bring to a boil. |
| Put rice and sauce in a 2 quart casserole dish. Mix well. Top with cheese. |
| Cover and bake in a 350°F oven for 30 minutes. Makes 8 servings. |
| Per Serving: 461 Calories; 23g Fat (44.3% calories from fat); 23g Protein; 41g Carbohydrate; 3g Dietary Fiber; 68mg Cholesterol; 752mg Sodium. Exchanges: 2 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 Fat. |