Mexican Casserole with Brown Rice

  • Yield: 8 servings

I came up with this recipe when I was dieting and looking for something that was simple, filling, low fat—and most of all, tasted good.


1/2cup cooked brown rice
1 (11-ounce) can sweet corn, drained
1 (14 1/2-ounce) can stewed tomatoes
1 (4-ounce) can green chilies, diced
1 (16-ounce) can pinto beans, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
1 garlic clove, chopped
1/2medium onion, chopped
1stalk celery, chopped
1/2pound lean ground beef, cooked and drained
2tablespoons chili powder
Tabasco to taste (optional)
1/2cup low-fat shredded cheese
Reduced-fat sour cream (optional)


  1. Preheat oven to 350F.
  2. Mix all ingredients, except cheese and sour cream, and place in a 13 x 9-inch casserole dish.
  3. Top with cheese. Bake about 10 minutes or until cheese is melted.
  4. When serving, top with reduced-fat sour cream, if desired. Note: Vegetables will be crunchy.

Tips From Our Test Kitchen: Add salt, to taste. Try adding 1 1/2 teaspoons cumin as you brown the ground beef. Some may prefer sauteing vegetables before adding to the mixture.

Recipe by Karen Burmesch, Plainfield, Ill.

Nutritional Info *per serving

  • Glycemic Load 1
  • Calories 190
  • Fat 5g
  • Saturated Fat 2g
  • Polyunsaturated Fat 0.5g
  • Monounsaturated Fat 2g
  • Cholesterol 15mg
  • Sodium 550mg
  • Potassium 470mg
  • Carbohydrate 26g
  • Fiber 6g
  • Sugars 4g
  • Protein 12g
  • Trans Fat 0g
  • Vitamin A 20%
  • Vitamin C 45%
  • Calcium 8%
  • Iron 15%