Total Time
Prep 20 mins
Cook 20 mins

So far this is my favorite recipe that I use. It is from Joanna Lund. I make this at least once a month. It has a great taste and the portion size is plentiful. Per serving is 260 calories. The diabetic exchanges per serving are: 2 1/2 protein, 2 vegetable, 1 starch. You won't be sorry for trying it. My 3 year old son eats it too. You won't miss the fat/calories.

Ingredients Nutrition


  1. Preheat oven to 375 degrees.
  2. Spray an 8-by-8-inch baking dish with cooking spray.
  3. In a large skillet sprayed with cooking spray, brown meat, garlic, onion and green pepper.
  4. Add salsa, chili seasoning, tomato sauce and ketchup.
  5. Mix well to combine.
  6. Stir in corn, rice and cheddar cheese.
  7. Pour mixture into prepared baking dish.
  8. Bake for 20 minutes.
  9. Place baking dish on a wire rack and let set for 5 minutes.
  10. Divide into 6 servings.
  11. HINT: 1 1/3 cups uncooked rice usually cooks to about 2 cups.
Most Helpful

I made this casserole for dinner today.8-28-09..I liked it, my DH did not care for it..If I were to rate this I would give it a 4 my DH said a 2..Everyones taste are different,cant please everyone...But thank you for posting...I reheated the leftovers for dinner today 9-1-09 and my DH liked it better...It had time for the flavors to mingle..I will make this again,but cook the day before and reheat ...

Potluck August 30, 2009

This recipe is tops for delivering a lot of flavor while being a healthy dish that offers a very forgiving attitude. I replaced the meat with t.v.p. and used all tomato sauce instead of adding ketchup. Lastly I used fat free cheese. It's very easy to make and a real treat. Thank you very much for posting this one Goochie. Made for PAC, Spring '08

Annacia April 23, 2008

How much easier can this get??? This is a great tasting,really simple to put together recipe,and if you like Mexican dishes,you will love this. Thnk you ,this is delicious,Darlene

Darlene Summers July 25, 2006