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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This traybake makes for a healthy family meal that not only tastes incredible but also contains 4 of your 5-plus-a-day.
1 Heat the oven to 180ºC/fan 160°C/gas 4. Spray a large saucepan with oil and set over a medium heat, then fry the onion for 5 min or until softened. Add the garlic, cumin, paprika, pepper and courgette. Cook, stirring, for 3 min. Add the rice, tomatoes, corn, beans and 1 3/4 cups water, then bring the mixture to the boil.
2 Transfer the rice mixture to a 1.5–2 litre baking tray or ovenproof dish. Cover with foil, then bake for 40 min or until the liquid has been absorbed and the rice is just tender. Remove the foil, then sprinkle with the grated cheese. Return to the oven for 5 min or until the cheese has melted.
Serve scattered with the avocado and coriander.
Calories 460 cal
Kilojoules 1925 kJ
Total fat 10.6 g
Saturated fat 3.5 g
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Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.
Great recipe we all loved it have used adding some mince and use what ever veges we have on hand. Added seeds and Panko crumbs to the top of the cheese also have used Italian herbs.