Corn, Brown Rice and Black Bean Casserole

This is a vegetarian delight. With the vegetables, beans and grains you have a complete nutritious meal in one pot. Serve this with a green salad or soup to start.

1. Preheat the oven to 400°F.

2. Lightly coat a large nonstick saucepan with cooking spray, add the oil and set over medium heat. Add the garlic and onion and sauté for 5 minutes or until the onion is softened. Add the corn and sauté for 8 minutes or just until the corn begins to brown. Add the green pepper and sauté for 3 more minutes.

3. Add the stock, brown rice, jalapeño, chili powder, basil, oregano, black beans and tomato sauce. Cover and simmer for 30 to 35 minutes or until the rice is cooked. Stir in the cilantro.

4. Pour into an ovenproof casserole dish and sprinkle with the cheddar cheese. Bake for 10 minutes or until the cheese melts and the dish is completely heated through.

2 tsp vegetable oil
2 tsp chopped garlic
1 cup chopped onion
1 cup canned corn, drained
3/4 cup chopped green bell pepper
2 1/2 cups vegetable stock
3/4 cup brown rice
2 tsp minced jalapeño pepper
1 tsp chili powder
1 tsp dried basil
1/2 tsp dried oregano
1 cup black beans, drained and rinsed
1/2 cup tomato sauce (can be store-bought spaghetti sauce)
1/4 cup chopped cilantro
1/3 cup shredded aged cheddar cheese

Nutritional Analysis per Serving

Calories 226
Protein 7 g
Fat 5.3 g
Saturated Fat 1.8 g
Carbohydrates 38 g
Cholesterol 6 mg
Sodium 480 mg
Fiber 5 g

Prep Time: 15 minutes
Cook Time: 45 minutes

Make Ahead: Can be made up to a day in advance. Reheat for 10 minutes in a skillet.

Serves 6

Nutrition Watch: Jalapeños are a good source of potassium, which helps regulate heart function and blood pressure.