Cheesy Beans and Rice Recipe

Nutrition Facts

  • One serving:
  • (1 cup)
  • Calories:
  • 306
  • Fat:
  • 7 g
  • Saturated Fat:
  • 3 g
  • Cholesterol:
  • 13 mg
  • Sodium:
  • 470 mg
  • Carbohydrate:
  • 47 g
  • Fiber:
  • 9 g
  • Protein:
  • 15 g
  • Diabetic Exchange:
  • 2-1/2 starch, 2 lean meat, 1 vegetable.


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Cheesy Beans and Rice

Light & Tasty

After my dad had heart-trouble years ago, my mom adapted an old recipe to come up with this colorful all-in-one dish. It has been a favorite for a long time. Even our kids like it, and they can be quite picky! —Linda Rindels of Littleton, Colorado

SERVINGS: 6

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep: 15 min. Bake: 35 min.

Ingredients:

  • 1 cup uncooked brown rice
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 large onion, chopped
  • 1 tablespoon canola oil
  • 1 can (14-1/2 ounces) diced tomatoes and green chilies, undrained
  • 2 teaspoons chili powder
  • 1/4 teaspoon salt
  • 1-1/4 cups shredded reduced-fat cheddar cheese, divided

Directions:

Cook rice according to package directions. Transfer to a bowl; add the beans. In a nonstick skillet, saute onion in oil for 4-5 minutes. Stir in the tomatoes, chili powder and salt. Bring to a boil; remove from the heat.
    In a 2-qt. baking dish coated with cooking spray, layer a third of the rice mixture, cheese and tomato mixture. Repeat layers. Top with remaining rice mixture and tomato mixture.
    Cover and bake at 350° for 30 minutes or until heated through. Uncover; sprinkle with remaining cheese. Bake 5-10 minutes longer or until cheese is melted. Yield: 6 servings.


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