If you've got ten minutes, you have time to put this delicious meal together. It's both wholesome and filling. I apologize for not having a picture - but we ate it all; a bit for lunch and then the rest for dinner.

However - just imagine all the colors: yellow corn, black beans, beautiful red chunks of tomatoes against a bed of white rice - it's simply Diet Dazzling.

Spicy Southwest Calico Casserole contain no meat so it's a great low calorie recipe for vegetarian dieters - and just about any dieter. Cooked meat can be added if desired - so feel free. Also, although this is a casserole, there is no baking necessary.

There are a few ingredients that we always keep stocked in the Diet Bites Kitchen which add unbelievable flavor to low calorie recipes. These include: House of Tsang Sauces, Parkay no calorie butter spray, Picsweet Authentic Mexican Corn & Black Beans, Minute Rice, and Harvarti cheese. These are the base of our delicious - extra quick to prepare, low calorie recipe - Calico Casserole.

The House of Tsang sauces tend to hold a bite and come in a variety of flavors. The Szechwan Spicy Stir Fry Sauce in this recipe contains a scant 25 calories per Tablespoon. Just a dab goes a loooooong way!

The Picsweet vegetables can be found in the frozen section of your local market. It too holds a bite.

Harvarti cheese is the goddess of all cheese - at least we think so. We always get it sliced paper-thin. If you have never had Harvarti cheese we highly recommend doing such. It tastes like a blend of several mild-tasting cheeses. Keeping the slices thin helps keeps calories in check.

Ingredients for Spicy Calico Mexican Casserole, a Diet Bites Low Calorie Recipe

Minute Rice (prepared and hot)

1 Bag of Picsweet Authentic Mexican Corn & Black Beans (prepared & hot)

Harvarti Cheese, thinly sliced

House of Tsangs Szechwan Spicy Stir Fry Sauce

Parkay no calorie butter spray (optional)

Like so many of the recipes at Diet Bites, this recipe allows the chef to personalize the ingredients. If you like more rice, then use more rice. If you like more vegetables - use more. We recommend the following combination:

3/4 cup of Minute Rice

3/4 cup of Picsweet Veggies

1/2 teaspoon of Parkay

1 teaspoon of House of Tsangs Szechwan Spicy Stir Fry Sauce

1 slice of Harvarti cheese

Simply mix the rice, veggies, Parkay, and Szechwan sauce together. Top with the slice of cheese. The heat from rice and veggies will allow the cheese to melt quickly. If not, zap for a few seconds in the microwave. Top with sliced olives if desired. Recipe above contains about 350 calories and is extremely filling. To take this low calorie recipe up a notch, add a few chunks of lean chicken that has been pan-roasted.

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