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Beans and Rice with Cheese

Very high in fiber, low sodium, low calorie, and tastes good!


  • 2 cups of cooked brown rice
  • 1/2 cup carrots, shredded or chopped
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  • 1/4 cup onion, chopped
  • 1 Tbsp. parsley, minced
  • 1 green pepper, chopped
  • 1/4 cup green onions, sliced
  • 1 container plain yogurt
  • 1 can black beans or pinto beans, drained
  • 1 cup low fat cottage cheese
  • 1 cup low fat shredded cheese
  • 1 tsp. fajita spice (from packet)
  • 1 large fresh tomato, chopped


Saute peppers, regular onion, and carrots in a little olive oil. Mix these with the rice and add the cottage cheese, fajita spice, beans, and yogurt. Put in medium size casserole dish. Cook at 350 degrees F for 25 minutes. Take out of the oven, add cheese to top, and bake another 4-5 minutes. Add the green onion slices and fresh tomatoes to the top right before serving.

Servings: 4
Time:20 Minutes Preparation Time
30 Minutes Cooking Time

By KMCB59 from WA

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