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Nutrition for Optimal Wellness
Brown Rice and Black Bean Casserole
Adapted from

Serves 8
1/3 cup Brown Rice
1 cup vegetable broth
1/3 cup diced onion
1 Tbsp. Ellyndale Organics™ Extra Virgin Olive Oil*
1 medium zucchini, thinly sliced
2 cooked skinless, boneless chicken breast halves, chopped
1/2 tsp. cumin
1/2 cup sliced mushrooms
Salt, to taste
Ground cayenne pepper, to taste
1 (15 oz.) can black beans, drained
1 (4 oz.) can diced green chile peppers, drained
1/3 cup shredded carrots
2 cups shredded Swiss cheese
  1. Mix the rice and vegetable broth in a pot and bring to a boil, then reduce heat to low, cover, and simmer 45 minutes, or until rice is tender.
  2. Preheat oven to 350 degrees F (175 degrees C). 
  3. Lightly grease a large casserole dish.
  4. Heat the olive oil in a skillet over medium heat and cook the onion until tender.
  5. Mix in the zucchini, chicken, and mushrooms, seasoning with cumin, salt, and ground cayenne pepper, then cook and stir until zucchini is lightly browned and chicken is heated through.
  6. In a large bowl, mix the cooked rice, onion, zucchini, chicken, mushrooms, beans, chiles, carrots, and 1 cup Swiss cheese. 
  7. Transfer to the prepared casserole dish, and sprinkle with remaining cheese.
  8. Cover casserole loosely with foil and bake for 30 minutes. 
  9. Uncover, and continue baking 10 minutes, or until bubbly and lightly browned.
Nutrition info per serving:
Calories: 382
Total Fat: 21 g
Cholesterol: 77 mg
Sodium: 651 mg
Carbohydrate: 18.9 g
Fiber: 5 g
Protein: 29.4 g