(Lowfat) Vegetable and rice and bean and cheese bake

[Guest guest]

Hi here is a nice low fat recipe I like to make when I want something simple and

yummy

Enjoy

Jenn

Ottawa, Ontario, Canada

http://tlotc.dhs.org/jenn/

 

* Exported from MasterCook *

 

VEGETABLE AND RICE AND BEAN AND CHEESE BAKE

 

Recipe By : Jennifer Hall <ladyevelyn

Serving Size : 3 Preparation Time :0:00

Categories : 7 Point Beans And Legumes

Done By Dotties Calculator Meatless Dishes

Rice And Grains

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 cup brown rice

1 can low sodium kidney beans, canned

1 cup broccoli flowerets -- or any other veggie

1/2 cup diced carrot

1/2 cup diced celery

1/4 cup diced onion

1 packet low sodium vegetable broth

2 1/2 cups water

1 cup nonfat cheddar cheese -- shredded

garlic powder -- to taste

salt and pepper -- to taste

Italian seasoning -- to taste

 

Put rice, beans and veggies in a square or rectangle pan. Mix vegetable broth

with water and pour on top of rice mixture, sprinkle with seasonings, sprinkle

cheese on top. Cover and bake at 350F for 40-60 min till rice is done.

 

MC Formatted by: Jennifer Hall <ladyevelyn

 

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NOTES : Per serving: 389.2 cal, 2.2g (4.6%) fat, 3.9g fibre, 565mg sodium

 

Per serving: 7.19 points