Cheese-Topped Veggie Supper

Supper ready in just 30 minutes! Enjoy cheesy rice with beans and vegetables in this one-dish meal.

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4

Ingredients

1
cup uncooked regular long-grain white rice
2
cups water
2
teaspoons oil
1/2
cup chopped onion
2
garlic cloves, minced
1
medium green bell pepper, chopped (1 cup)
1/2
teaspoon dried oregano leaves
1/4
teaspoon salt
1/8
teaspoon pepper
2
medium tomatoes, coarsely chopped (2 cups)
1
medium zucchini, coarsely chopped (1 cup)
1
(15.5 or 15-oz.) can kidney beans, drained, rinsed
4
oz. (1 cup) shredded reduced-fat Cheddar cheese

  • 1 Cook rice in water as directed on package.
  • 2 Meanwhile, heat oil in large nonstick skillet over medium heat until hot. Add onion and garlic; cook about 5 minutes or until onion is tender, stirring frequently. Add bell pepper, oregano, salt and pepper; cook about 5 minutes or until bell pepper is crisp-tender, stirring frequently.
  • 3 Add cooked rice, tomatoes, zucchini and kidney beans; mix well. Bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until vegetables are tender. Remove from heat. Sprinkle with cheese. Cover; let stand 1 to 2 minutes or until cheese melts.

Expert Tips

One cup of frozen bell pepper and onion stir-fry mixture can be used in place of the onions and bell pepper. To ensure even cooking, cut up the larger pieces so the vegetables are all the same size.

Kidney beans are a good source of fiber and protein, and they contain iron. Combining the beans with vitamin C-rich bell peppers and tomatoes enhances the body's ability to absorb the iron.

Serve this meatless supper with hearty rolls and cottage cheese topped with fresh fruit.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/3 Cups
Calories
320
(
Calories from Fat
70),
% Daily Value
Total Fat
8g
8%
(Saturated Fat
4g,
4%
),
Cholesterol
15mg
15%;
Sodium
410mg
410%;
Total Carbohydrate
48g
48%
(Dietary Fiber
5g
5%
  Sugars
4g
4%
),
Protein
14g
14%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
30%;
Calcium
20%;
Iron
15%;
Exchanges:
3 Starch; 3 Other Carbohydrate; 1 Vegetable; 1/2 Lean Meat; 1 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.