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Rice & Bean Casserole

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Submitted by Nifty

YIELD

4 servings

PREP

15 min

COOK

45 min

READY

1 hrs

Ingredients

3 7.1E+2
CUPS ML PINK BEANS
cooked *
2 ½ 591
CUPS ML RICE
brown, cooked
6 173.4
OUNCES ML/G TOMATO PASTE
1 237
CUP ML COTTAGE CHEESE
lowfat *
¼ 59
CUP ML ONIONS
chopped
1 237
CUP ML MILK
¼ 59
CUP ML WHEAT GERM
1 15
TABLESPOON ML PARSLEY LEAVES
chopped
2 2
EACH EACH GARLIC CLOVES
1 5
TEASPOON ML SOY SAUCE, TAMARI
¼ 1.3
TEASPOON ML NUTMEG
¼ 1.3
TEASPOON ML BASIL *
¼ 59
CUP ML 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℉ (180℃). for 40 min.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 258g (9.1 oz)
Amount per Serving
Calories 581 12% from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 5mg 2%
Sodium 165mg 7%
Total Carbohydrate 38g 38%
Dietary Fiber 6g 23%
Sugars g
Protein 32g
Vitamin A 18% Vitamin C 23%
Calcium 22% Iron 24%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, High Fiber
 
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