As the meatless trend grows in popularity, the reasons for individuals going meatless vary. For some, a plant-based diet is a health decision, others choose a meatless diet for religious purposes and some choose vegetarianism over concern for animal welfare. For whatever the reason, vegetarian diets tend to be lower in saturated fat, and the U.S. government recommends eating most of our calories from grains, vegetables and fruits. Go to ChooseMyPlate.gov for a resource to build healthy eating habits.
One Skillet Mexican Rice Casserole
Submitted by: Connie Huffman, Eastern Illini Electric Cooperative
- 1 small red onion diced
- 1 tablespoon extra virgin olive oil
- 2 teaspoons cumin
- 1 teaspoon Chili powder
- 1 teaspoon Smoked paprika
- 1/2 teaspoon Salt
- 1 teaspoon dried oregano
- 1 red bell pepper cored and diced
- 12 ounces salsa or enchilada sauce
- 1 4-ounce can diced green chilies drained
- 1 cup corn kernels fresh or frozen and defrosted
- 1 15-ounce can Black beans drained and rinsed
- 1-1/2 cups cooked brown rice
- 1/2 cup Monterey Jack cheese shredded
- 1/4 cup Cheddar cheese shredded
- Using an oven-safe skillet, warm oil over medium heat. Add onion and cook 3 minutes, then add spices and stir together until fragrant, 2-3 minutes.
- Add red pepper and green chilies and stir together. Cook 2-3 minutes and then add drained beans, corn, salsa and rice. Stir until everything is combined.
- Turn oven to broil. Top mixture with the shredded cheese. Place skillet in oven for 3-4 minutes until cheese is golden and bubbly on top.
- Serve with diced green onions, cilantro and/or avocado.
Nutrition information: 598 calories; 13.8g fat; 707mg sodium; 114.1g carbohydrates; 23.2g protein.