One Pot Mexican Rice Casserole
One Pot Mexican Rice Casserole - Bite for bite plenty of carbohydrates and protein
Healthy, because
Even smarter
Nutritional values
The parboiling process means that up to 80 percent of the nutrients remain in the rice - so the grain can easily keep up with the nutritional content of brown rice. Parsley contributes to balanced digestion with its essential oils.
Vegetarians can also enjoy the dish: Instead of minced meat, you can then use soy cutlets.
(Percentage of daily recommendation)
| Calorie | 679 cal. | (32 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.9 g | (36 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 33.9 μg | (57 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 15.6 mg | (130 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 1,284 mg | (32 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 7.5 mg | (94 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 64 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 1 red Bell pepper
- 1 onion
- 2 garlic cloves
- 3 ½ ozs Corn kernel
- 9 ozs black Beans (pre-cooked or canned)
- 1 red chili pepper
- 2 organic limes
- 4 Tbsps olive oil
- 14 ozs Ground beef
- 7 ozs Parboiled- Long grain rice
- 21 ozs Vegetable broth
- salt
- peppers
- ½ tsp ground paprika
- ½ bunch parsley
- 1 Avocado
- 5 ozs Yogurt (low-fat)
Preparation steps
Halve the bell pepper, remove the seeds, wash and cut into cubes. Peel and finely chop onion and garlic. Drain corn (if canned) and beans, rinse and drain. Cut chili pepper in half lengthwise, remove seeds, wash and chop. Wash limes, squeeze juice from 1 fruit, cut the other into wedges and set aside.
Heat oil in a saucepan. Fry the minced meat in it over medium heat for 5 minutes until crumbly. Add onion, garlic and chili and fry for 3 minutes. Mix in rice, bell bell pepper, beans and corn, pour in broth and season with salt, bell pepper, paprika powder and lime juice. Bring to a boil and cook, covered, over low heat for 20 minutes.
Meanwhile, wash parsley, shake dry and pluck off leaves. Halve the avocado, remove the stone, lift the flesh from the skin and cut into wedges.
Season to taste. Drizzle with yogurt, top with avocado wedges, parsley leaves and lime wedges and serve.
