Chili Bean and Rice Bake (serves 4)


This is a very easy one dish meal for those days when you need to be out till dinnertime and can leave a casserole in the oven on a delay bake cycle. A two-cup serving is only 328 calories and provides 15 grams of protein and only 5 grams of fat. Serve with a tossed salad for a complete and healthy meal! ~ Glyn and Will

2 cups Marinara Sauce
10 oz. Diced tomatoes with green chilis
2 cups drained rinsed canned kidney beans
1 packet Goya Sazon
1 tsp ground cumin 1 cup white rice uncooked
2 tbsp. raisins
2 tbsp sunflower seeds
2 cup water
1/4 cup textured soy protein (2 tbsp.)

1 Preheat the oven to 325.
2 Combine all the ingredients in a covered, heavy casserole.
3 Bake for one hour.
4 Serve topped with salsa and a tossed salad.
Servings: 4
Yield: 8 cups
Degree of Difficulty: Very easy
Oven Temperature: 350°F
Preparation Time: 5 minutes
Cooking Time: 1 hour
Total Time: 1 hour and 5 minutes
Nutrition Facts
Serving size: 1/4 of a recipe (26.4 ounces).

Nutrition Chili Bean Rice Bake

This entry was posted by Glyn Ruppe-Melnyk.

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