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Healthy Exchanges Cookbook p.139
Easy. Tasty. Filling. What more could you ask from a meatless main-dish recipe that is bound to be a regular on your table?
1/2 cup chopped onion
2 cups chunky salsa
1/8 teaspoon black pepper
2 cups cooked rice
1 cup (33/4 ounces) KraJt shredded reduced-fat Cheddar cheese -divided
Preheat oven to 350 degrees. In a skillet sprayed with olive-flavored cooking spray, saute onion until tender, about 5 minutes. Add salsa and black pepper. Mix in rice and 3/4 cup Cheddar cheese. Stir until cheese is melted. Pour into an 8-by-8-inch baking dish sprayed with olive-flavored cooking spray. Bake 15 minutes. Sprinkle remaining 1/4 cup Cheddar cheese on top and bake an additional 5 minutes or until cheese melts.
Hint: 1 1/3 cups uncooked rice usually make about 2 cups cooked.
Each serving equals:
HE: 11/4 Pr, 11/4 Ve, 1 Br
149 Calories, 3gm Fa, 9gm Pr, 21gm Ca, 655mg So, 1 Fi
DIABETIC: 1 Mt, 1 Ve, 1 St
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