Toomay125: Creamy Red Bean and Basmati Rice Casserole w Cilantro

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Creamy Red Bean and Basmati Rice Casserole w Cilantro

 

Recipe By : Mindy Toomay & Susan Geiskopf-Hadler

Serving Size : 8 Preparation Time :0:00

Categories : Main Dish

 

Amount Measure Ingredient -- Preparation Method

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1 cup dried red beans

4 cups water (plus 3 cups)

1 1/2 cups basmati rice (uncooked)

3/4 cup green onions -- minced

4 cloves garlic -- minced

1/2 cup fresh cilantro (loosely packed) -- chopped

2 cups lowfat cottage cheese

1 cup plain nonfat yogurt

1 cup lowfat 1% milk

1 tablespoon Worcestershire sauce

1/2 teaspoon Tabasco sauce

1/4 teaspoon salt

pepper (a few grinds)

1/4 teaspoon canola oil

1 cup fresh parsley (loosely packed) -- minced

 

Wash and sort the beans. Soak for several hours or overnight. Drain.

Bring 4 cups of water to a boil, add the beans, and cook them about 1

1/2 hours, until tender. Meanwhile, bring 3 cups of water to a boil and

add the rice. Return to a boil, cover, reduce heat to low, and simmer

for 20 minutes. Remove from the heat and set aside.

 

Preheat the oven to 350 degrees F. In a large bowl, combine the green

onions, garlic, cilantro, cottage cheese, yogurt, milk, Worcestershire

sauce, Tabasco, salt, and pepper. Add the cooked rice and stir to

incorporate. Oil a 9x13-inch glass baking dish. Add half the rice

mixture, then layer in all of the beans. Top with the remaining rice.

Bake, uncovered, 30 minutes. Top with the parsley and serve.

 

Recommended companion dishes: Southwest Salad and warm flour tortillas

 

Source: Mindy Toomay & Susan Geiskopf-Hadler

The Best 125 Meatless Main Dishes, page

Copyright 1992 by Mindy Toomay and Susann Geiskopf-Hadler

Typed and MC formatted by Eruna Schultheiss

 

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Per serving (excluding unknown items): 154 Calories; 1g Fat (8% calories

from fat); 15g Protein; 20g Carbohydrate; 4mg Cholesterol; 359mg Sodium

 

NOTES : You will be delighted with how simple and delicious this recipe

is. The rice and beans complement each other, creating a complete

protein, and their texture together is wonderful. Even children will

enjoy this meal.

 

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