Serving Size : 6
Categories : Vegetarian Low-Fat
Amount Measure Ingredient -- Preparation Method
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-----SAUCE-----
1 cup Water
1/2 cup Thick and chunky salsa
2 (8 oz) cans no-salt-added
Tomato sauce
1 1/2 cups Uncooked instant white rice
1 cup Frozen whole kernel corn
1 cup Chopped red bell pepper
15 ounces Can black beans -- drained And rinsed
Combine sauce ingredients in large skillet; mix well. Bring to a boil.
Stir in all remaining ingredients. Reduce heat to low; cover and simmer about 10 minutes or until rice is cooked and vegetables are tender.
Serving Size : 4
Categories : Salads Main Dish Low-Fat Vegetarian Ovo-Lacto
Amount Measure Ingredient -- Preparation Method
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2 cups Cooked rice -- cooled to room temperature
1 cup Cooked black beans
1 cup Chopped fresh tomato
2 ounces Cheddar cheese (optional) -- - shredded
1 tablespoon Snipped fresh parsley
1/4 cup Light Italian dressing
1 tablespoon Fresh lime juice
Lettuce leaves
Combine rice, beans, tomato, cheese (if desired), and parsley in large bowl. Pour dressing and lime juice over rice mixture; toss. Serve on lettuce leaves.
Each serving provides:
* 209 calories * 7.4 g. protein * 0.7 g. fat * 45.1 g. carbohydrate * 3.2 g. dietary fiber * 560 mg. sodium * 0 mg. cholesterol
NOTE: Optional ingredients are omitted from the nutritional analysis.
When ingredient choices appear in a recipe, the first ingredient is used for calculation.
Source: "Light, Lean & Low Fat" booklet Reprinted with permission from USA Rice Council Electronic format courtesy of Karen Mintzias
Serving Size : 8
Categories : Vegetarian Low-Fat
Amount Measure Ingredient -- Preparation Method
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12 Corn Tortillas
1 Onion chopped
10 fluid ounces Stock
3 Cloves garlic crushed
1/2 teaspoon Cayenne pepper
1/2 teaspoon Ground cumin seed
1/2 teaspoon Chilli powder
2 pounds Cooked black beans -- or 3s (14 oz each) kidney -- beans
drained
15 fluid ounces Tomato sauce flavoured with -- pinch each of cayenn
8 ounces Mozarella cheese finely -- shredded
6 tablespoons Parmesan cheese
Chopped fresh coriander
Lime wedges
1. Pre-heat oven to 300 degrees F, 150 degrees C, gas mark 2.
2. Bake the tortillas directly on the oven shelf for 15 to 20 minutes, turning once until crisp right through. They will break with a clean snap. Break into coarse pieces and set aside.
3. Spread onion pieces out in a heavy frying pan. Cook over moderate heat without stirring until the onions are sizzling and beginning to stick to the pan. Stir in the stock and let it bubble up, stirring up the browned deposits in the pan as it bubbles. Stir in the garlic and the spices. Turn the heat down and simmer, stirring frequently until the mixture is thick, not at all soupy, and the onions and spices are frying in their own juices. Don't rush this step. It is essential that the spices should not have a harsh raw taste.
4. Stir in the black beans and heat gently. Mash roughly while still in the pan, with a potato masher. You want a rough lumpy mixture, not a smooth puree. Set aside.
5. In a gratin dish spread a layer of a third of the tortilla pieces.
Spread a layer of the black beans over the tortillas and spread a third of the tomato sauce over the black beans. Sprinkle with one third of the cheeses. Repeat this, ending with a layer of the beans, sauce and cheeses.
6. Bake for 30 minutes covered. Uncover, and bake for 5 to 10 minutes more. Serve garnished with lime wedges.