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Healthy Recipes

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Tomato, Kidney Bean and Rice Casserole

Here is a complete, nutritious and tasty meal which is simple, easy to make and which contains healthy tomatoes, garlic, oregano and olive oil. If you like, use the suggested variations to add a bit of heat to the dish.


3-4 ripe Roma tomatoes
1 tablespoon olive oil
3 cloves garlic, finely chopped
1/2 tablespoon dried oregano
1 teaspoon sea salt
1 cup medium or long grain rice, cooked till tender but not mushy
1 cup grated Monterey jack or Mexican cheese (use 2% cheese for lower calories and fat)
1 1/2 cups drained and rinsed kidney beans (cooked or canned)

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

1. Roast the tomatoes under a very hot broiler until blackened on all sides, for about 12 minutes. Cool, peel and roughly chop these tomatoes, set aside.

2. Heat the oil in a medium-size skillet over medium heat. Add the onion and cook until golden brown, about 5 minutes. Add the garlic and oregano, and cook 1 minute longer. Add the tomatoes and their juices. Stir until the juices have reduced, about 3 to 4 minutes. Season with salt. Remove from the heat and set aside. (This can be made ahead and refrigerated up to 3 days.)

3. Preheat the oven to 350°F. Spread half the cooked rice over the bottom of a lightly greased 8" x 8" baking dish.

4. Spoon half the spiced tomato mixture on the rice and sprinkle with half the cheese. Spread all of the beans over the cheese. Cover with the remaining rice, tomato mixture and cheese. (This can be assembled a day in advance and refrigerated.)

5. Bake until bubbly and brown, about 20 to 30 minutes, but longer if it was refrigerated. Serve after 10 minutes.

Variations: Spice up the casserole by substituting Rotel tomatoes with green chiles for 1/3 of the Roma tomatoes and/or add 1/2 to 1 finely chopped jalapeno pepper which has been seeded and de-veined.

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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.