Mexican Rice Casserole with Chiles and Cheese

Yield: 4 servings

A tasty dish blending all the delicious south-of-the-border flavours. Can stand alone as a main course 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 oz (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) salt (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

Serving Size 1 serving

Calories 371

Calories from Fat 115 (31%)

% Daily Value*

20%Total Fat 13g

39%Saturated Fat 7.8g

Polyunsaturated Fat 0.6g

Monounsaturated Fat 3.7g

13%Cholesterol 38mg

11%Sodium 270mg

10%Potassium 348mg

17%Total Carbohydrate 52g

8%Dietary Fiber 1.9g

Sugars 2g

Sugar Alcohols 0g

23%Protein 11g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires March 2007.

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