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Bean and Rice Casserole With a Kick Recipe

Bean and Rice Casserole With a Kick Recipe

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Ingredients:

Serving

1 1/2 cups brown rice, uncooked
2 (15 oz) cans black beans
3 cloves garlic, minced fine
1/2 onion, minced fine
1 (7 oz) can diced green chilies
1 1/2 cups cottage cheese
1 1/2 cups shredded reduced-fat monterey jack cheese
1/2 tsp salt

Directions:

Cook brown rice (simmering on low heat for 1 hour in 3 cups water).
Mix remaining ingredients in a bowl.
Add cooked brown rice to bowl; mix well.
Put mixture into a large casserole dish, and bake at 350 degrees for 45 minutes; cover for last 10 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	683.22 Kcal (2861 kJ)
Calories from fat	285.38 Kcal
		% Daily Value*
Total Fat	31.71g	49%
Cholesterol	92.35mg	31%
Sodium	1059.78mg	44%
Potassium	588.47mg	13%
Total Carbs	59.69g	20%
Sugars	5.05g	20%
Dietary Fiber	5.69g	23%
Protein	37.64g	75%
Vitamin C	18.9mg	31%
Vitamin A	0.9mg	30%
Iron	2mg	11%
Calcium	763.4mg	76%

Amount Per 100 g
Calories	258.07 Kcal (1080 kJ)
Calories from fat	107.8 Kcal
		% Daily Value*
Total Fat	11.98g	49%
Cholesterol	34.88mg	31%
Sodium	400.31mg	44%
Potassium	222.28mg	13%
Total Carbs	22.55g	20%
Sugars	1.91g	20%
Dietary Fiber	2.15g	23%
Protein	14.22g	75%
Vitamin C	7.1mg	31%
Vitamin A	0.3mg	30%
Iron	0.8mg	11%
Calcium	288.4mg	76%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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