Recipe: Skinny Tomato, Rice & Corn Skillet Casserole

Skinny Tomato Rice Corn Skillet Casserole

This is a super easy, freezer friendly dinner that is bound to become a fave in your house! This dish kind of reminds us of a heartier version of Spanish rice! Although this recipe is perfect solo, it can easily be stuffed in bell peppers or served on a low-carb tortilla! For a fun appetizer or side, try our Skinny Guacamole! tomato corn rice skillet casserole

tomato corn rice skillet casserole

Skinny Tomato, Rice & Corn Skillet Casserole

Prep time: 10 minutes, rice time not included

Cook time: 35 minutes

Yield: 6 servings

Serving size: generous 1 cup


1 Tbsp extra virgin olive oil

1 red bell pepper, diced

1 white onion, chopped

1½ Tbsp garlic, minced

1 cup long-grain white rice, cooked

1 Tbsp chili powder

2 cups frozen yellow corn

15 oz can reduced-sodium black beans, rinsed + drained

14.5 oz can diced tomatoes with green chilies

14.5 oz can reduced-sodium vegetable broth

3 plum tomatoes, sliced

¾ cup reduced-fat, shredded Mexican cheese


    Preheat oven to 350 degrees. Over medium heat, heat oil in a very large iron skillet (or a 3-quart flameproof casserole dish with lid). Add bell pepper, onion, and garlic; cook for about 4 minutes or until onion is transparent; stir occasionally.

    Stir in rice and chili powder. Cook for one minute before adding corn, diced tomatoes, beans and broth to rice mixture. Bring to boil and simmer for about 3 minutes; stir occasionally.

    Carefully cover with foil (I used hot mitts to press down and around the sides). Transfer to oven and bake for about 20 minutes or until most of the liquid is absorbed.

    Take off foil and sprinkle with Mexican cheese. Bake, uncovered, until cheese is melted, about 5 more minutes. Top with tomatoes and let stand for 5 minutes before serving.

Nutrition Information

Per Serving (generous 1 cup):

Calories: 316

Fat: 6g

Carbohydrates: 50g

Fiber: 6g

Protein: 10g

Sugars: 8g

Sodium: 1309mg

Vitamin A: 12%

Vitamin C: 40%

Calcium: 19%

Iron: 12%

WWP+: 7 points