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Ингредиенты
- 1 c. Minced onions
- 1 Tbsp. Extra virgin olive oil
- 2 tsp Chili pwdr
- 1 tsp Grnd cumin
- 1/2 tsp Garlic pwdr
- 1/4 tsp Salt
- 1 can Red kidney beans - (15 ounce) liquid removed
- 1Â 1/2 c. Cooked brown rice
- 1 c. Shredded Cheddar cheese
- 3/4 c. Lowfat milk
- 2 x Large eggs beaten
Инструкции
- In a saucepan cook onion in warm oil till tender. Stir in chili pwdr, cumin, garlic pwdr and salt. Cook 1 min more. Cold. Stir in beans, rice, cheese, lowfat milk and Large eggs.
- Spray a 10-inch microwave-safe pie plate with non-stick spray coating; add in rice mix. Micro-cook, uncovered, on 50% power (medium) for 22 to 24 min, or possibly till center is just set, giving dish a quarter turn twice. (Or possibly, bake, uncovered, in a 350 degree oven about 25 min, or possibly till center is just set.) Let stand 10 min.
- Garnish with minced green sweet pepper and serve with salsa, if you like.
- NOTES : Rice, beans, cheese, and seasonings make up this microwave chili-like pie.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 222g | |
| Recipe makes 6 servings | |
| Calories 268 | |
| Calories from Fat 102 | 38% |
| Total Fat 11.59g | 14% |
| Saturated Fat 5.23g | 21% |
| Trans Fat 0.0g | |
| Cholesterol 91mg | 30% |
| Sodium 500mg | 21% |
| Potassium 357mg | 10% |
| Total Carbs 27.72g | 7% |
| Dietary Fiber 5.9g | 20% |
| Sugars 4.61g | 3% |
| Protein 13.69g | 22% |
