Tomato, Corn, and Rice Skillet Casserole
- Prep Time: 10 minutes (+ time to cook rice)
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 6 servings
- 1 Tbsp extra virgin olive oil
- 1 red bell pepper, diced
- 1 white onion, chopped
- 1½ Tbsp garlic, minced
- 1 cup long-grain white rice, cooked
- 1 Tbsp chili powder
- 2 cups frozen yellow corn
- 15 oz can reduced-sodium black beans, rinsed + drained
- 14.5 oz can diced tomatoes with green chilies
- 14.5 oz can reduced-sodium vegetable broth
- 3 plum tomatoes, sliced
- ¾ cup reduced-fat, shredded Mexican cheese
- Preheat oven to 350 degrees. Over medium heat, heat oil in a very large iron skillet (or a 3-quart flameproof casserole dish with lid). Add bell pepper, onion, and garlic; cook for about 4 minutes or until onion is transparent; stir occasionally.
- Stir in rice and chili powder. Cook for one minute before adding corn, diced tomatoes, beans and broth to rice mixture. Bring to boil and simmer for about 3 minutes; stir occasionally.
- Carefully cover with foil (I used hot mitts to press down and around the sides). Transfer to oven and bake for about 20 minutes or until most of the liquid is absorbed.
- Take off foil and sprinkle with Mexican cheese. Bake, uncovered, until cheese is melted, about 5 more minutes. Top with tomatoes and let stand for 5 minutes before serving.
- Serving Size: Heaping 1 cup
- Calories: 316
- Sugar: 8g
- Sodium: 1309mg
- Fat: 6g
- Carbohydrates: 50g
- Fiber: 6g
- Protein: 10g