Vegetarian: Casseroles: Easy One-Skillet Mexican Meal

This spicy meal is very quick and easy, including basic ingredients.

Author: Cassandra Dann, CalorieKing member
Date: January 10, 2012

Suggestions: Rinse the black beans well or the bean juices will give your dish a gray tint.

To make this dish even more colorful, try adding different colored bell peppers, such as green and red.

Serves: 6 person(s)
Yield: 6 x 1 cup servings

Preparation Time: 8 mins
Cooking Time: 11 mins

Ingredients:

    3/4 cup sliced onions
    3/4 cup sliced bell pepper
    6 Tbsp water (divided)
    1 canned black beans (10 oz), drained well
    1 package ready-made microwaveable rice pilaf (or enough to make 3 cups prepared) (such as "Rice-A-Roni Express, Savory Pilaf")
    1 can of corn kernels, drained (6 oz)
    2 Tbsp low-fat, melted cheese (such as Velveeta, jar not can)
    1 Tbsp black pepper, or to taste

Directions:

    Spray large skillet with fat-free non-stick cooking spray. Add 2 tablespoons of water, chopped onions and bell peppers. Sauté on high heat for 3 minutes, or until onions become translucent, then reduce heat to medium.

    Add entire can of black beans. Add rice pilaf, making sure that you squeeze the package before you open it to break the rice apart, then add 1/4 cup water. Cover and cook for 5 minutes, stirring occasionally.

    Add cheese and turn to high heat. Stir in cheese until completely melted. Lastly, stir in canned corn. Serve.

Variations:

    If desired, make with skinless chicken or lean steak. To make this dish spicier, mix in a can of hot ro-tel when you add the cheese. To lower the sodium, use low-sodium rice pilaf or make from scratch. This dish also makes a good tortilla filler. Can garnish with mushrooms.

    Serving suggestions are not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:238 cals
Kilojoules:996 kJ
Fat:5.4 g
Carbohydrates:39.0 g
Protein:7.0 g
Cholesterol:2.5 mg
Sodium:746 mg
Saturated Fat:1.3 g
Fiber:3.4 g
Calcium:34.0 mg
Total Sugars:4.5 g

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