mixed grains and bean casserole con queso

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Mixed Grains and Bean Casserole Con Queso

 

Recipe By :Ruth Glick

Serving Size : 7 Preparation Time :0:00

Categories : Specific Diet Health {Posted}

 

Amount Measure Ingredient -- Preparation Method

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

1 medium onion -- chopped

2 garlic cloves -- minced

1/2 cup uncooked wild rice -- rinsed and drained

2 large bay leaves

2/3 cup uncooked orzo

1 cup frozen corn kernels

1/3 cup uncooked couscous

2 cups cooked kidney beans -- (or

15 ounces canned kidney beans -- washed and drained)

1 cup 1% fat cottage cheese

4 ounces canned chopped green chilies -- drained

1 1/2 teaspoons chili powder

1/2 teaspoon salt -- or optional, to taste

1/8 teaspoon black pepper -- or to taste

8 ounces reduced-fat sharp Cheddar cheese -- (2 cups shredded)

Parsley sprigs or chopped chives -- for optional garnish

 

1. In large, heavy pot, bring 3 quarts of water to a boil. Add onion, garlic,

wild rice, and bay leaves. Cover, reduce heat slightly, and boil 30 minutes. Add

orzo, re-cover, and boil an additional 10 minutes. Add corn. Re-cover and boil

an additional 3 minutes. Add couscous. Re-cover and cook an additional 2

minutes. Remove pot from burner, and allow to stand 5 minutes.

 

2. Preheat oven to 375F.

 

3. Drain grains in colander. Remove bay leaves and discard. Transfer to 3-qt.,

oven-proof casserole. Stir in kidney beans, cottage cheese, and chilies. Stir in

chili powder, salt, if desired, and pepper. Gently stir in Cheddar cheese. Bake,

covered, until heated through, 30 to 35 minutes. Garnish with parsley sprigs or

chopped chives, if desired. (Makes 6 to 7 servings.)

 

Nutritional Data (PER SERVING): Calories 357; Fat 6 g (15% cff); Sodium 641 mg;

Protein 22 g; Carbohydrate 54 g. EXCHANGES: Milk 0.0; Veg. 1.0; Fruit 0.0;

Bread 3.0; Meat 2.0; Fat 0.0.

 

BOOK: First Edition: 1994 Skinny One-Pot Meals/over 100 Delicious, Easy-To-Make

Main Dishes, Soups & Salads (Surrey, Paperback) ISBN 094062575X)

 

Source:

" Skinny One-Pot Meals (Skinny Series) "

S(Archive):

" PatH (kitpath) on 10-27-2003 "

Copyright:

" 1997 (Surrey Books; 2nd edition) ISBN 157284003X "

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Per Serving (excluding unknown items): 310 Calories; 4g Fat (10.3% calories from

fat); 22g Protein; 48g Carbohydrate; 6g Dietary Fiber; 8mg Cholesterol; 514mg

Sodium. Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fat.

 

NOTES : I love the variety of colors and textures in this delicious casserole.

All the grains are cooked in one pot But because they vary greatly in the

cooking time needed, they're added sequentially. Incidentally, the recipe uses

wild rice that cooks in 45 minutes. It you have a brand that needs a slightly

longer cooking time, adjust accordingly. Also, make sure water returns to

boiling after each addition of grain. -Ruth

 

Nutr. Assoc. : 0 0 1651 0 4318 0 449 0 2130706543 444 901657 0 0 0 26495 0