How To make Low Fat Three Bean And Wild Rice Casserole
Ingredients
1
tablespoon
margarine
4
each
carrots, 1/4 inch slices
1
each
onion, thinly sliced
10
oz
mushrooms, 1/4-inch slices
10 3/4
oz
cream of mushroom soup, lowfat
3 1/4
cup
water
6
oz
wild rice
15 1/4
oz
red kidney beans, cooked
16
oz
great northern beans, cooked OR white kidney beans
15
oz
pinto beans, cooked
1/2
teaspoon
black pepper, coarsely ground
Directions:
In 12 inch skillet over medium heat, in hot margarine, cook carrots, onion, mushrooms, and salt until vegetables are golden brown. In 2 quart saucepan over medium heat, heat condensed cream of mushroom soup and water to boiling. In deep 2 1/2 quart casserole, stir carrot mixture, hot soup mixture, and wild rice. Cover and bake in 400 degree oven for 1 hour. Rinse and drain kidney beans and great northern beans. Stir kidney beans, great northern beans, lima beans and pepper into casserole; cover and bake 20 minutes longer or until hot. Stir before serving.
Yields 9 servings.
Per Serving 1 Cup Calories 260 Fat 2 grams
How To make Low Fat Three Bean And Wild Rice Casserole's Videos
Spicy Wild Rice and Beans
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3-4 Servings.
1 Serving = 362 Calories. 6.2g Fat. 19g Protein. 60g Carbs.
Ingredients:
2 1/2 cups (600ml) - Veggie Broth
1 Veggie Bouillon
1 cup (200g) - Wild Rice
1 tsp - Paprika
1 tbsp - Sriracha sauce
2 tbsp - Sesame Oil
1 Red Onion (diced)
1 Stalk of Celery (chopped)
2 cups (130g) - Mushrooms (sliced)
1 can (540ml) - Kidney Beans (drained and washed)
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I ONLY ATE Chicken, Rice, & Broccoli For An Entire Week - The Hollywood Secret?
I can eat as much as I want as long as it's only chicken, rice and broccoli. The strictest bodybuilding diet. Will my body be forced to grow muscle and lose fat? I was surprised at the results!
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Low Fat Vegan No Oil Nutrition Facts / Dr. Gregers Mac & Cheese on RICE with Veggies
Original Recipe from Nutritional Facts. org YouTube page:
I have made small changes to the original recipe that work for my family. We liked the original recipe accept the garlic was too much for us and the sauce was really runny. Also as always I have to double the recipes since we eat A LOT!! There were enough of the veggies for 1 person to have for left overs even after doubled. We love this easy fast recipe and have modified it several different ways. I have made this with several different variations. These are things I have added at one time or another. Here are a few: garbanzos/ orzo / wild rice / spinach / angel hair pasta / etc. The list goes on. This also can be made into a curry by adding 2 t of curry powder. (We are not a curry fan so we opt out on this one)
Ingredients for my modified version:
5 potatoes chopped
3 C broccoli
3 C cauliflower
3 C kale chopped
3 C tomatoes chopped
3 C carrots chopped
Sauce:
2 C water
3/4 C cashews
1/2 C nutritional yeast
2 t turmeric
2 t paprika
1 t garlic powder
2 t miso
pepper
2 t corn starch or arrow root powder
Oven Baked Chicken and Rice| One Pan Dinner
Oven Baked Chicken and Rice| One Pan Dinner
The rice in this recipe is very delicious! It's buttery and garlicky, tender but not mushy. The secret tip is to briefly bake onion with garlic and butter before adding the rice, liquids and chicken - it adds a great flavor base!
Ingredients
7 chicken thighs
1 tsp thyme
1 tsp garlic powder
1 tsp onion powder
1/2 tsp ground black pepper
1 tbsp. Tony Chachere's creole seasoning
1 dry parsley
1 tsp paprika
2 cups chopped onion and bell peppers
2 garlic cloves
2 cups jasmine rice
2 cups low sodium chicken broth
2 tbsps. olive oil
salt and pepper to taste
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Red beans and rice | Southern U.S. style
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Here's the J. Kenji López-Alt article I mentioned about whether you should salt bean soak water:
***RECIPE, SERVES 6-8***
1 lb (454g) dried small (Mexican) red beans
1 red onion
1 red bell pepper
2 stalks celery (plus celery leaves for garnish)
2 tablespoons tomato paste
1 smoked ham hock (or smoked turkey leg, or spoonful of smoked paprika)
paprika
garlic powder
cumin
oregano
dried sage
salt
pepper
olive oil
sugar
vinegar
hot sauce for garnish
cooked rice to eat it with
Soak the beans in enough water to keep them submerged as they double in size overnight. (Kenji recommends 15g of salt per liter of soak water, but plain water is fine too.)
The next day, you can either keep the soak water, or drain it out and rinse the beans clean. (The water has a lot of good color, but there's some evidence that it increases gas if you use it, and Kenji says he gets better texture by discarding salted soak water and rinsing the beans clean.)
Cut the onion, pepper and celery stalks into a medium dice, and put them in a big pot with a little olive oil. Cook over high heat, stirring constantly, until they seem at least halfway cooked. Stir in the tomato paste, then quickly add in the beans and enough water to cover everything before the paste burns. Drop in the ham hock.
Reduce the heat to a low boil and cook, stirring occasionally, until the beans taste done — 45-60 min. At any point in the process, season to taste with salt, pepper, paprika, garlic powder, cumin, oregano and sage. At the very end, stir in a pinch of sugar and a tiny splash of vinegar (not traditional but very good).
Serve the beans alongside rice, garnish with celery leaves, and drown in hot sauce. You can try to eat some meat off of the ham hock, but keep in mind it was chiefly for flavoring the beans.
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