Cheese-Topped Veggie Supper

  • Prep 30 min
  • Total 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

Steps

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  • 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.

Notes









Tips

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.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 1/3 Cups
Calories
320
Calories from Fat
70
% Daily Value
Total Fat
8g
12%
Saturated Fat
4g
20%
Cholesterol
15mg
5%
Sodium
410mg
17%
Total Carbohydrate
48g
16%
Dietary Fiber
5g
20%
Sugars
4g
Protein
14g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
30%
30%
Calcium
20%
20%
Iron
15%
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.

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