Mexican Rice Casserole with Chiles and Cheese
Related recipes: Cheese,
Chile Peppers,
Corn-Free, Dairy Foods,
Easy, Egg-Free,
Herbs, Low-Fat, Main
Dishes, Mexican, Rice,
Side Dishes,
Vegetarian
A tasty dish blending all the delicious south-of-the-border
flavors. Can stand alone as a main dish or works equally well as a side dish.
Ingredients
4 cups (800g) cooked rice, white or brown
1/2 cup (65g) reduced fat Monterey Jack cheese*, shredded
4 ounces (115g) green chiles, chopped (one 4-ounce can)
1/2 cup (20g) cilantro, chopped
4 green onions, chopped
1 cup (240g) light sour cream
1/2 tsp (1g) cumin
1/4 tsp (2g) sal (sea salt if on a corn-free diet*)t
1/4 tsp (1g) pepper
Directions
Preheat oven to 375°F (190°C).
In a medium bowl, combine cooked rice with cheese, chiles, cilantro and
green onions. Mix together.
In a small bowl, stir together sour cream, cumin, salt and pepper. Add
to rice mixture and stir thoroughly. Spray a medium casserole dish or 9x9-inch (23x23cm)
baking pan with vegetable oil spray. Spread rice mixture into casserole or baking dish and
bake uncovered in the oven for approximately 30–40 minutes until cheese melts.
Alternately, place in the microwave and cook until heated through.
* Allergy notes: People following a corn-free diet should avoid iodized
salt since it contains dextrose, which should be avoided by those allergic to corn. The egg
protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should
eliminate any cheese in this recipe.
Nutrition Facts
Calories: 319
Total Fat: 3g
% Calories from fat: 9%
Protein: 12g
Carbohydrate: 60g
Cholesterol: 10mg
Sodium: 239mg
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
Learn more about Healthnotes, the company.
Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
| 
