Taco Rice Casserole

Prep and Cook Time: About 20 minutes

Cost: Less than $2 per person including vegetable
1 cup water or low sodium chicken broth
½ cup instant brown rice
1 – 15 ounce can of low sodium black
beans
1 – 12.5 ounce can chicken breast, in water 1 – 8 ounce can low sodium tomato
sauce
1 package taco seasoning
½ cup low fat cheese (optional – adds more
calories)
1. Combine water (broth) and rice in pot; bring to a boil. Cover, reduce h
eat and cook for 10 – 12 minutes. Fluff with a fork and transfer to a baking dish
.
2. Top with black beans.
3. Mix tomato sauce with taco seasoning and canned chicken. Smooth mixture
on top of beans.
4. Cook, covered in microwave until heated through.
5. Optional: top with a little shredded cheese and cook until melted.
6. Serve with a large side of vegetables or salad with low cal dressing.
Nutritional Info on Taco Rice Casserole based on 6 servings: Calories – 215;
Carbs – 33 gms; Fiber – 5 gms; Protein – 16 gms; Fat – 1.5 gms