Rice and Bean Casserole

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Time to Prepare this Recipe 1 hours Prep: 15 minutes Cook: 45 minutes
Calories Per Serving and Nutrition Information 581 calories per serving view nutrition facts
# of servings this recipe makes 4 servings suggest servings
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Ingredients

3 cups pink beans cooked
2 1/2 cups rice brown, cooked
6 ounces tomato paste
1 cup cottage cheese lowfat
1/4 cup onion chopped
1 cup milk
1/4 cup wheat germ
1 tablespoon parsley leaves chopped
2 each garlic cloves
1 teaspoon soy sauce, tamari
1/4 teaspoon nutmeg
1/4 teaspoon basil
1/4 cup sesame seeds (less or more, to taste)

Directions

Mix the beans, rice and tomato paste.

Blend the garlic, onion, milk and soy sauce.

Combine everything but sesame seeds into a baking dish. Shake the sesame seeds on top.

Bake at 350 degrees F. for 40 min.

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Nutrition Facts

Serving Size 258g
Amount per Serving
Calories 581 12% of calories from fat
% Daily Value*
Total Fat 7.0g11%
 Saturated Fat 2.0g9%
 Trans Fat 0.0g
Cholesterol 5mg2%
Sodium 165mg7%
Total Carbohydrate 113.0g38%
 Dietary Fiber 6.0g23%
 Sugars 10.0g
Protein 16.0g32%
Vitamin A 18%  Vitamin C 23%
Calcium 22%  Iron 24%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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