| Servings 8 (1 cup) servings |
- 2 cups cooked rice
- 1 (15-ounce) can corn drained (or frozen corn)
- 1 (15-ounce) can black beans rinsed and drained
- 1 (10-ounce) can tomatoes and green chilies
- 2 cups shredded reduced-fat Mexican blend cheese divided
- 1 bunch green onions chopped (reserving 2 tablespoons)
- 1 (2 1/4-ounce) can sliced black olives drained
- 1 cup nonfat sour cream
Ingredients
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- Preheat oven 350°F. Coat 2-quart oblong baking dish with nonstick cooking spray.
- Combine all ingredients using 1 3/4 cups cheese in prepared dish. Bake 45-50 minutes. Remove from oven and sprinkle with remaining 1/4 cup cheese and remaining 2 tablespoons green onions. Return to oven 5 minutes or until cheese melted.
Per Serving: Calories 269 Calories from fat 23% Fat 7g Saturated Fat 3g Cholesterol 23mg Sodium 720mg Carbohydrate 38g Dietary Fiber 5g Sugars 5g Protein 14g Dietary Exchanges: 2 1/2 starch, 1 1/2 lean meat
Terrific Tip: Put mixture into a wrap for a mouthwatering meatless meal.
Nutrition Nugget: Give brown rice a try for a nutritional boost. Switching from brown rice to white rice is such an easy transition and look at the difference in the amount of fiber. 1 cup white rice < 1 g fiber; 1 cup brown rice = 3 g fiber
Nutritional information per serving: Calories 269 Calories from fat 23% Fat 7g Saturated Fat 3g Cholesterol 23mg Sodium 720mg Carbohydrate 38g Dietary Fiber 5g Sugars 5g Protein 14g Dietary Exchanges: 2 1/2 starch, 1 1/2 lean meat
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