One Pot Cheesy Mexican Lentils, Black Beans and Rice

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 1 hour

材料

1/2 cup diced yellow onion

1 clove of garlic, (grated or minced)

1/2 cup uncooked long grain brown rice

1/2 cup uncooked green lentils, (rinsed, brown or red lentils may also be used)

2-3 cups low sodium vegetable broth

1 teaspoon chili powder

1/2 teaspoon ground cumin

1/4 teaspoon ground chipotle powder (optional)

Kosher salt and fresh ground black pepper to taste

15 ounce can black beans, (drained and rinsed)

1/2 cup fire roasted tomatoes, (drained)

4 ounce can diced green chiles

1 small zucchini, (shredded)

1/2 cup defrosted frozen corn

1 cup red enchilada sauce

3/4 cup shredded cheese, (I used sharp cheddar and part skim mozzarella)

Cilantro for garnish (optional)

手順

Heat a large pot or saucepan over medium high heat. When the pot is heated spray with cooking oil and add in the onion and garlic. Sauté for 2-3 minutes then add in the brown rice and lentils.

Add in the vegetable stock, stir and bring to a boil. Once boiling, cover and reduce the heat to low. Simmer for 35-45 minutes, or until the lentils and rice are tender. If there's any excess liquid drain it.

Season the rice and lentils with salt, pepper, chili powder, cumin and chipotle powder. Add in the remaining ingredients except 1/4 cup of the cheese and stir together.

Heat the mixture until the cheese is melted. Top with the remaining cheese and cover with a lid. Heat on low until the cheese is melted and the mixture is bubbly.

栄養

• カロリー: 356 kcal
• 脂肪総量: 5 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 2 g
• コレステロール: 10 mg
• ナトリウム: 1214 mg
• 炭水化物総量: 61 g
• 食物繊維: 15 g
• 糖質総量: 12 g
• タンパク質: 21 g