Brown Rice Casserole Recipe

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Ingredients:

Serving

1/3 cup brown rice
1 cup water or 1 cup chicken broth
1 tbsp olive oil
1/3 cup diced onion
1 medium zucchini, thinly sliced
2 cooked boneless chicken breasts, chopped (optional)
1/2 cup sliced mushrooms
1/2 tsp cumin
salt and cayenne pepper
1 (15 oz) can black beans, rinsed and drained
1 (4 oz) can diced green chili peppers, drained
1/3 cup shredded carrot
2 cups taco cheese

Directions:

Cook rice using the water or broth according to package directions.
Preheat oven to 350º and grease a casserole dish.
Heat olive oil in a large skillet over medium heat and saute onion until tender and translucent.
Mix in the zucchini, chicken (if using), and mushrooms. Season with the cumin, salt and cayenne.
Saute until chicken in heated through and zucchini is browned.
In a large mixing bowl, mix the cooked rice, mixture in skillet, beans, chilis, carrots, and 1/2 of the cheese.
Transfer to casserole dish and sprinkle with the remaining cheese.
Cover with foil and bake 30 minutes.
Uncover, and continue baking for 10 more minutes or until lightly browned and bubbly around the edges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	253.97 Kcal (1063 kJ)
Calories from fat	100.95 Kcal
		% Daily Value*
Total Fat	11.22g	17%
Cholesterol	21.97mg	7%
Sodium	471.86mg	20%
Potassium	314.95mg	7%
Total Carbs	28.44g	9%
Sugars	2.82g	11%
Dietary Fiber	4.13g	17%
Protein	10.06g	20%
Vitamin C	13.3mg	22%
Vitamin A	0.1mg	2%
Iron	2.3mg	13%
Calcium	115.8mg	12%

Amount Per 100 g
Calories	151.6 Kcal (635 kJ)
Calories from fat	60.26 Kcal
		% Daily Value*
Total Fat	6.7g	17%
Cholesterol	13.11mg	7%
Sodium	281.67mg	20%
Potassium	188mg	7%
Total Carbs	16.97g	9%
Sugars	1.68g	11%
Dietary Fiber	2.47g	17%
Protein	6.01g	20%
Vitamin C	7.9mg	22%
Iron	1.4mg	13%
Calcium	69.1mg	12%

* 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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