Brown Rice and Black Bean Casserole Recipe

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Ingredients:

Serving

1/3 cup brown rice
1 cup vegetable broth
1 tbsp olive oil
1/3 cup diced onion
1 medium zucchini, thinly sliced
2 cooked skinless boneless chicken breast halves, chopped
1/2 cup sliced mushrooms
1/2 tsp cumin
salt to taste
ground cayenne pepper to taste
1 (15 oz) can black beans, drained
1 (4 oz) can diced green chile peppers, drained
1/3 cup shredded carrots
2 cups shredded swiss cheese

Directions:

Mix the rice and vegetable broth in a pot, and bring to a boil. Reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a large casserole dish.
Heat the olive oil in a skillet over medium heat, and cook the onion until tender. Mix in the zucchini, chicken, and mushrooms. Season with cumin, salt, and ground cayenne pepper. Cook and stir until zucchini is lightly browned and chicken is heated through.
In large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, carrots, and 1/2 the Swiss cheese. Transfer to the prepared casserole dish, and sprinkle with remaining cheese.
Cover casserole loosely with foil, and bake 30 minutes in the preheated oven. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	201.59 Kcal (844 kJ)
Calories from fat	97.96 Kcal
		% Daily Value*
Total Fat	10.88g	17%
Cholesterol	26.84mg	9%
Sodium	235.24mg	10%
Potassium	264.27mg	6%
Total Carbs	16.39g	5%
Sugars	3.09g	12%
Dietary Fiber	2.59g	10%
Protein	10.45g	21%
Vitamin C	3.1mg	5%
Vitamin A	0.1mg	3%
Iron	1mg	6%
Calcium	230mg	23%

Amount Per 100 g
Calories	213.06 Kcal (892 kJ)
Calories from fat	103.54 Kcal
		% Daily Value*
Total Fat	11.5g	17%
Cholesterol	28.36mg	9%
Sodium	248.62mg	10%
Potassium	279.3mg	6%
Total Carbs	17.32g	5%
Sugars	3.27g	12%
Dietary Fiber	2.74g	10%
Protein	11.04g	21%
Vitamin C	3.2mg	5%
Vitamin A	0.1mg	3%
Iron	1.1mg	6%
Calcium	243.1mg	23%

* 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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