One Pot Mexican Rice Casserole
I know you bought a lot of canned beans...and now you’re looking at them resentfully wishing it was something better. Well, here’s a way to make them more fun! And if you’re feeling lazy - just swap in some taco seasoning you already have at home rather than using individual spices.
Probiotic food: Nothing...but you could add a nice cooling plain yogurt on top and you’d be set
Prebiotic food: Black beans!
Servings: 4
IBS-low FODMAP friendly? Not without modifications. Change the canned black beans to canned red lentils. Take out the onion and feel free to use an onion or garlic infused oil. Use a fodyfoods.ca salsa and remove the canned corn - feel free to swap it for canned mushrooms or frozen spinach for some extra veggie punch!
IBD-AID friendly? This could work for phase 2 or 3 if you make some changes - you’d be better to swap out the rice for oats or barley. Eliminate the jalapeno & chili powder (unless tolerated). Use a mild salsa. Mash or puree your beans and eliminate the corn - feel free to add some mushrooms or zucchini in their place!
Reflux friendly? Onions, garlic & spicy foods can be aggravating - use caution!
Ingredients:
1 cup Brown Rice (dry, uncooked)
1 tsp Avocado Oil or Garlic Infused Olive Oil
½ Yellow Onion (chopped)
2 tsp Cumin
1 tsp Chili Powder
1 tsp Smoked Paprika
1/4 tsp Sea Salt
1 Red Bell Pepper (chopped)
1 Jalapeno Pepper (seeded and chopped) -or pickled jalapenos
1 3/4 cups Black Beans or Lentils (canned)
3/4 cup Frozen Corn (thawed) or canned mushrooms
3/4 cup Organic Salsa
4 oz Cheddar Cheese (optional, grated)
2 cups Corn Tortilla Chips (optional)
1/4 cup Cilantro (optional, chopped)
Directions:
1. Cook the brown rice according to the directions on the package.
2. While the rice cooks, heat the avocado oil in a skillet over medium heat and add the onion. Sauté for 2 to 3 minutes and then add the cumin, chili powder, paprika and sea salt. Then add the red pepper and jalapeño. Cook for an additional 2 to 3 minutes.
3. Add the black beans, corn, salsa, and cooked rice. Stir to combine.
4. Turn the oven to broil. Top the skillet with the shredded cheese and place in the oven for 3 to 4 minutes, until the cheese is bubbly on top.
5. Serve with corn tortillas and fresh cilantro. Enjoy!