Tray-baked rice with beans & av­o­cado salsa (p55)

Healthy Food Guide (Australia) - - RECIPES -

Serves 4 Cost per serve $2.65 Hands-on time 10 min Cook­ing time 45 min

gluten free veg­e­tar­ian 1 medium red onion, finely chopped 2 gar­lic cloves, crushed 1 tea­spoon ground cumin 1 tea­spoon pa­prika 1 cup brown bas­mati rice 1 x 400g can chopped toma­toes with paste 1 medium red cap­sicum, de­seeded, chopped 1 large zuc­chini, chopped 1 cup fresh or canned corn ker­nels 1 x 400g can no-added-salt kid­ney beans, rinsed, drained ¼ cup grated re­duced-fat tasty cheese ½ ripe av­o­cado, diced ¼ cup chopped co­rian­der leaves 1 Pre­heat oven to 180ºC. 2 Spray a large saucepan with olive oil; set over medium heat. Sauté onion for 5 min­utes, or un­til soft­ened. add gar­lic, cumin and the pa­prika; cook, stir­ring, for 1 minute, or un­til fra­grant. add rice, toma­toes, cap­sicum, zuc­chini, corn, beans and 1½ cups of wa­ter; bring the mix­ture to the boil. 3 trans­fer the rice mix­ture to a 6-cup ca­pac­ity oven­proof bak­ing dish. Cover dish with foil. Bake for 40 min­utes, or un­til liq­uid is ab­sorbed and rice is just ten­der. Re­move foil; sprin­kle with cheese. Re­turn to the oven for 5 min­utes, or un­til cheese has melted. 4 Com­bine av­o­cado and co­rian­der in a bowl. Serve rice topped with av­o­cado salsa. Cook’s tip you can freeze the rice and bean mix­ture for use dur­ing busy week­days.

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