Southwestern Rice
Turn leftover rice into a meatless entree or a hearty family pleasing side; this southwestern rice recipe is as simple as opening cans for fabulous family high fiber recipes for cancer and constipation. Best of all, the family will love this recipe.  Use as a side, or turn into a wrap.  Want something heartier?  Just add cooked chicken!
Servings
8(1 cup) servings
Servings
8(1 cup) servings
Ingredients
  • 2cups cooked rice
  • 1(15-ounce) can corndrained (or frozen corn)
  • 1(15-ounce) can black beansrinsed and drained
  • 1(10-ounce) can tomatoes and green chilies
  • 2cups shredded reduced-fat Mexican blend cheesedivided
  • 1 bunch green onionschopped (reserving 2 tablespoons)
  • 1(2 1/4-ounce) can sliced black olivesdrained
  • 1cup nonfat sour cream
Instructions
  1. Preheat oven 350°F. Coat 2-quart oblong baking dish with nonstick cooking spray.

  2. 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.
Recipe Notes

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