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  • Summary

    "These are a delicious make-ahead lunch to freeze as a handy lunch to bring to work! Just make, freeze, and then heat in the microwave for a very balanced meal."

    Ingredients

    • 2 cups uncooked brown rice
    • 4 cups water
    • 4 (15 ounce) cans black beans
    • 2 (15.5 ounce) cans pinto beans
    • 1 (10 ounce) can whole kernel corn
    • 1 (10 ounce) can diced tomatoes and green chiles
    • 16 (10 inch) flour tortillas
    • 1 pound shredded pepperjack cheese

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 16
    • Amount Per Serving
    • Calories: 402 % Daily Value *
    • Total Fat: 10 g 16.02%
    • Saturated Fat: 6 g 31.58%
    • Trans Fat: 0 g %
    • Cholesterol: 25 mg 8.44%
    • Sodium: 576 mg 24%
    • Calcium: 285 mg 28.49%
    • Potassium: 350 mg 10.01%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 22.68%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 57 g %
    • Dietary Fiber: 9 g 36.64%
    • Sugar: 4 g
    • Protein: 19 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 6.09%
    • Vitamin C 1.27%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch4
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total3 oz-eq

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