Cheesy Bean and Rice Casserole

Vegetarian
Health score
19%
Cheesy Bean and Rice Casserole
30 min.
4
315kcal

Suggestions

Ingredients

  • 15 ounce kidney beans drained canned
  • 0.3 teaspoon chili powder 
  • 0.3 cup breadcrumbs dry fine
  • tablespoons flour all-purpose
  • 0.3 teaspoon ground pepper 
  • 0.3 teaspoon hot sauce 
  • 0.7 cup process cheese product light cubed
  • 0.3 teaspoon salt 
  • 12 ounce evaporated skimmed milk canned
  • 16 ounce rice and vegetable pilaf blend frozen

Equipment

  • sauce pan
  • baking pan
  • microwave

Directions

  1. Cook rice blend according to package directions; drain and set aside.
  2. While rice blend cooks, combine flour and 1/2 cup milk; stir until smooth.
  3. Combine flour mixture, remaining 1 cup milk, salt, pepper, and hot sauce in a medium saucepan; stir well. Cook over medium heat, stirring constantly, until mixture is thickened and bubbly.
  4. Remove from heat and add cheese; stir until cheese melts.
  5. Combine rice blend, cheese mixture, and beans in an 11- x 7- x 1 1/2-inch baking dish coated with cooking spray.
  6. Combine breadcrumbs and chili powder; sprinkle over rice mixture. Coat with cooking spray and microwave at HIGH 9 minutes or until thoroughly heated.

Nutrition Facts

Calories315kcal
Protein21.78%
Fat24.45%
Carbs53.77%

Properties

Glycemic Index
66.06
Glycemic Load
13.8
Inflammation Score
-10
Nutrition Score
22.4104347229%

Nutrients percent of daily need

Calories:315.18kcal
15.76%
Fat:8.88g
13.65%
Saturated Fat:4.54g
28.35%
Carbohydrates:43.92g
14.64%
Net Carbohydrates:33.27g
12.1%
Sugar:7.23g
8.03%
Cholesterol:25.88mg
8.63%
Sodium:953.73mg
41.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.79g
35.59%
Vitamin A:6190.51IU
123.81%
Phosphorus:435.95mg
43.6%
Calcium:429.27mg
42.93%
Fiber:10.65g
42.61%
Manganese:0.7mg
35.22%
Vitamin B1:0.4mg
26.49%
Vitamin B2:0.38mg
22.41%
Potassium:711.37mg
20.32%
Magnesium:79.53mg
19.88%
Folate:78.25µg
19.56%
Iron:3.09mg
17.16%
Selenium:11.04µg
15.77%
Vitamin C:12.83mg
15.55%
Zinc:2.26mg
15.1%
Copper:0.3mg
14.99%
Vitamin B12:0.87µg
14.45%
Vitamin B3:2.75mg
13.74%
Vitamin B6:0.27mg
13.45%
Vitamin B5:0.78mg
7.78%
Vitamin D:1.08µg
7.17%
Vitamin K:5.76µg
5.49%
Vitamin E:0.26mg
1.77%
Source:My Recipes