In a Casserole Dish
Easy Tomato, Rice & Corn Casserole
1 tablespoon canola oil
1 red bell pepper, diced
1 onion, chopped
2 garlic cloves, minced
1 cup long-grain white rice
1 tablespoon chili powder
2 cups frozen corn kernels
1 (14½-ounce) can diced tomatoes
1 (14½-ounce) can reduced-sodium vegetable broth
3 plum tomatoes, seeded and chopped
¾ cup shredded reduced-fat Cheddar cheese
1 Preheat oven to 350°F.
2 Heat oil in 3-quart flameproof casserole dish with lid over medium heat. Add bell pepper, onion, and garlic; cook, stirring, until softened, about 5 minutes. Add rice and chili powder; cook, stirring, until well coated, about 1 minute.
3 Add corn, diced tomatoes, and broth to rice mixture; bring to boil. Transfer casserole to oven and bake, covered, until most of liquid is absorbed and rice is tender, about 20 minutes.
4 Sprinkle casserole with chopped tomatoes and Cheddar. Bake, uncovered, until cheese is melted, about 5 minutes longer. Let stand 5 minutes before serving.
PER SERVING (generous 1 cup): 257 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 10 mg Chol, 324 mg Sod, 44 g Carb, 6 g Sugar, 3 g Fib, 8 g Prot, 233 mg Calc.
HEALTHY EXTRA
A chopped salad of fresh tomatoes and cucumber seasoned with lime juice makes a refreshing accompaniment to the casserole.