Jalapeno Rice Casserole
|Water||2 Cup (32 tbs)|
|Chicken-flavored bouillon granules||1⁄2 Teaspoon|
|Converted rice||1 Cup (16 tbs), uncooked|
|Plain non-fat yogurt||1⁄2 Cup (8 tbs)|
|Low calorie creamy italian dressing||2 Tablespoon (Commercial Variety)|
|Chopped fresh parsley||1 Tablespoon|
|Jalapeno pepper||1 , seeded and chopped|
|Vegetable cooking spray||1|
|Shredded low fat monterey jack cheese||1 1⁄3 Ounce (1/3 Cup)|
Combine 2 cups water and bouillon granules in a medium saucepan; bring to a boil.
Stir in rice.
Cover, reduce heat, and simmer 25 minutes or until rice is tender and liquid is absorbed.
Stir in yogurt and next 3 ingredients.
Spoon mixture into a 1-quart baking dish coated with cooking spray.
Bake at 350° for 20 minutes.
Top with cheese; bake an additional 5 minutes or until cheese melts.
Serving size: Complete recipe
Calories 453 Calories from Fat 17
% Daily Value*
Total Fat 2 g2.9%
Saturated Fat 0.32 g1.6%
Trans Fat 0 g
Cholesterol 0.38 mg0.13%
Sodium 152.4 mg6.4%
Total Carbohydrates 85 g28.3%
Dietary Fiber 0.89 g3.5%
Sugars 7 g
Protein 21 g41.7%
Vitamin A 27.6% Vitamin C 43.6%
Calcium 42.3% Iron 28.4%
*Based on a 2000 Calorie diet