Tex-Mex Pilaf

This delicious pilaf can be served as a main dish with a salad on the side, or as a side dish to a lean protein entrée like baked fish or chicken.  It’s a spicy and flavorful low-calories dish.

Tex-Mex Pilaf

Tex-Mex Pilaf


1 cup uncooked instant brown rice
1 teaspoon olive oil
1 large onion, chopped
6 ounces whole button mushrooms, quartered
1 medium carrot, cup into matchstick-size strips
½ teaspoon ground cumin
1/8 teaspoon crushed red pepper flakes
1 cup canned black beans, rinsed and drained
1 4-ounce can chopped mild green chilies, drained
1/3 cup snipped fresh cilantro
¼ teaspoon salt
4 ounces low-fat Colby and Monterey Jack cheese crumbles, or 2 ounces shredded low-fat mozzarella cheese and 2 ounces shredded low-fat Cheddar cheese


Prepare the rice using the package directions, omitting the salt and margarine.  Set aside.

Meanwhile, in a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.  Cook the onion, mushrooms, carrot, cumin, and red pepper flakes for 5 minutes or until the vegetables begin to lightly brown, stirring frequently.  Stir in the beans, chiles, cilantro, and salt.

Cook for 1 minute, or until the beans are heated through, stirring frequently.

Remove from the heat.  Stir in the rice and cheese.

Nutrition Per Serving:

Calories 274; Total Fat 7.0 g; Saturated Fat 3.5 g; Trans Fat 0.0 g; Cholesterol 15 mg; Sodium 505 mg; Carbohydrates 37 g; Fiber 6 g; Sugars 7 g; Protein 15 g

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