Taco Rice Casserole
Healthy Exchanges Newsletter, June 2001, pg 7
A "main dish" version of that old standby, taco salad.
10 oz (one 16 oz can) pinto beans, rinsed and drained
1 cup chunky salsa (mild, medium or hot)*
1 teaspoon JO's Taco Seasoning
1 cup cooked rice
Scant 1 cup (3/4 oz) shredded Kraft reduced fat Cheddar cheese*
3/4 cup (1 1/2 oz) coarsely crushed Doritos Wow Nacho Chips
3/4 cup Land O Lakes no fat sour cream
1/2 cup (1 1/2 oz) sliced ripe olives
Preheat oven to 350 degrees. Spray an 8 by 8 inch baking dish with olive oil flavored cooking spray. In a medium bowl, mash pinto beans with a fork or potato masher. Stir in 1/2 cup salsa and JO's Taco Seasoning. Spoon half of bean mixture into prepared baking dish. Top with rice, 1/2 cup salsa and 1/2 cup Cheddar cheese. Sprinkle Nacho Chips over rice. Spoon remaining bean mixture over ships. Top with remaining 1/4 cup salsa and remaining Cheddar cheese. Bake for 20 minutes. Spread sour cream over top and evenly sprinkle olive over sour cream. continue baking for 10 minutes. Place baking dish on a wire rack and let set for 5 minutes. Divide into 6 servings.
Serves 6 - Each serving equals:
HE: 1 2/3 Pr, 2/3 Br, 1/3 Ve, 1/4 Fa, 1/4 Sl, 10 OC
212 Calories, 4 gm Fa, 12 gm Pr, 32 gm Ca, 820 mg So, 134 mg Cl, 3 gm Fi
Diabetic: 1 1/2 St, 1/Mt
HINTS: 1. 2/3 cup uncooked instant rice usually cooks to about 1 cup.
2. Substitute any reputable brand for JO's Taco Seasoning.