1001 Low-Fat Vegetarian Recipes: Mexican-Style Grain and Vegetable Casserole

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Mexican-Style Grain and Vegetable Casserole

 

Recipe By :1001 Low-Fat Vegetarian Recipes, Sue Spitler with Linda R. Yoakam

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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garlic-flavored vegetable cooking spray

1 large red bell pepper -- chopped

1 medium onion -- chopped

3 cloves garlic -- minced

1 jalapeño chile pepper -- finely chopped

2 medium chayote squash -- peeled seeded and cubed

2 cups halved small cremini mushrooms

1 cup corn kernels -- fresh or frozen (thawed)

3/4 teaspoon dried oregano

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

salt and pepper -- to taste

2 cups white rice -- cooked

or brown rice

2 cups millet, cooked

1 cup fat-free sour cream

3/4 cup reduced fat Monterey Jack cheese -- shredded

2 green onions -- sliced (with tops)

 

Spray large skillet with cooking spray; heat over medium heat until hot.

Sauté bell pepper, onion, garlic, and jalapeño chili 5 minutes; add

squash, mushrooms, corn, oregano, cumin and chili powder. Cook, covered,

over medium heat until squash and mushrooms are tender, 8 to 10 minutes,

stirring occasionally. Season to taste with salt and pepper.

 

Combine rice and millet; season to taste with salt and pepper. Spoon half

the mixture into lightly greased 2-quart casserole; top with vegetable

mixture and sour cream. Spoon remaining mixture on top.

 

Bake casserole, loosely covered, at 300ºF until hot through, 30 to 40

minutes. Uncover, sprinkle with cheese, and bake until cheese is melted, 5

to 10 minutes longer. Sprinkle with green onions.

 

6 servings (about 1 1/4 cups each). Per serving: Calories: 293; % calories

from fat:12; Fat: 4.1 gm. (saturated fat 1.7 gm.); Cholesterol: 10.1 mg.;

Sodium: 156 mg.; Protein: 14 gm.; Carbohydrate: 52.6 gm. Exchanges:

Vegetable: 2; Bread: 3; Meat: 0.5.

 

Copyright:

" 2000 by Sue Spitler "

 

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Per serving: 434 Calories (kcal); 4g Total Fat; (7% calories from fat); 16g

Protein; 85g Carbohydrate; 9mg Cholesterol; 115mg Sodium

Food Exchanges: 5 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 1/2

Other Carbohydrates

 

NOTES : Rice and millet combine with vegetables and South-of-the-Border

flavors. Be sure to toast the millet before cooking to ensure

maximum flavor.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0