Layered Rice Casserole
1 cup raw brown rice
1 cup dry TSP
1/2 tsp each oregano & basil
1 can (15 oz) garbanzo beans drained & rinsed
1 medium onion, chopped
1 medium bell pepper, chopped
2 cups grated carrots or mix carrots, sweet potatoes, parsnips &/or
squash
1-1/2 cups tomato juice
1-1/2 cups water
2 Tbs Worcestershire sauce
1/3 cup wheat germ or dry breadcrumbs
Preheat the oven to 350°.
Lightly coat a 2-1/2 quart baking dish with nonstick spray. Make a layer of rice on the bottom, then TSP, then garbanzo beans.
Sprinkle the oregano and basil over it, then layer the onion, bell pepper and carrots.
Combine the tomato juice, water and Worcestershire sauce. Pour the liquid over the casserole. Sprinkle the wheat germ or bread crumbs over the top.
Cover the casserole tightly with foil and bake at 350° for 1-1/2 hours.
Yield: 8 servings Serving size: 1 cup
Per serving: 206 calories, 2 g total fat (0.2 g sat fat), 14 g pro, 40 g carb, 9.1 g fiber, 413 mg sodium, 0 mg cholesterol
Exchanges: 2 starch, 1-1/2 vegetable, 1 very lean meat