Photo: Mike Kenneally
Estimated Nutrition (whole recipe, rough)
509
Calories
29g
Protein
10g
Fat
83g
Carbs
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Wild Rice | 1 cup cooked (164g) | 166 |
| Kidney Bean | 1/2 cup canned (128g) drained | 112 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tomato | 1 medium (123g) | 22 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 11⁄3 cups dry kidney beans
- 2 teaspoons Tabasco sauce
- 2 teaspoons garlic clove, diced
- ½ cup-15.5 ounce can whole kernel corn, drained
- 1½ cups white or wild rice, cooked
- 1 teaspoon ground oregano
- 1 teaspoon black pepper
- 1-15.5 ounce can tomatoes, undrained
- ½ cup Parmesan cheese (optional)
Directions
1
1.Soak beans and cook according to package directions.
2
2.In a large skillet, heat tomatoes, garlic, corn, and oregano, approximately 15 minutes.
3
3.Add beans, rice, Tabasco sauce, and black pepper.
4
4.Reduce heat and cook for 10 minutes. Optional: Sprinkle with Parmesan cheese.
Recipe sourced from
fandom