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Zesty Rice 'N' Bean Casserole Recipe

A savory mix of seasonings adds zip to Daphne Blandford's satisfying dish that's loaded with beans, rice, vegetables and cheese. "We enjoy it as a light entree with garlic bread and fresh spinach salad," she notes from Gander, Newfoundland. "It also makes a super side dish at potluck gatherings."

This recipe is:

Healthy

Diabetic Friendly

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Zesty Rice 'N' Bean Casserole Recipe

Prep: 35 min. Bake: 15 min.

Yield: 8 Servings

35 15 50

Ingredients

2 medium green peppers, chopped
1-1/2 cups sliced fresh mushrooms
1 medium onion, chopped
1/2 cup water
1 teaspoon canola oil
2 garlic cloves, minced
1 can (28 ounces) diced tomatoes, undrained
1 can (16 ounces) kidney beans, rinsed and drained
3/4 cup uncooked long grain rice
2 teaspoons ground cumin
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided

Directions

In a large nonstick skillet, saute the green peppers, mushrooms and onion in water and oil until onion is tender. Add garlic; cook 1 minute longer. Add the tomatoes, beans, rice and seasonings. Bring to a boil.
Reduce heat; cover and simmer for 25 minutes or until rice is tender and most of the liquid is absorbed. Remove from the heat; stir in 1/2 cup cheese.
Transfer to a 2-1/2-qt. baking dish coated with cooking spray. Sprinkle with remaining cheese. Bake, uncovered, at 350° for 15-20 minutes or until cheese is melted. Yield: 8 servings.

Nutritional Analysis: One serving (1 cup) equals 195 calories, 7 g fat (2 g saturated fat), 8 mg cholesterol, 392 mg sodium, 33 g carbohydrate, 7 g fiber, 10 g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable.

Originally published as Zesty Rice 'N' Bean Casserole in Light & Tasty October/November 2001, p52

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Reviewed on Apr. 03, 2011 by KacySF

I forgot to mention that I added different veggies too - 1 red pepper, 1 zucchini, 1/2 bunch broccoli & red onion, and I left out the mushrooms (the fam won't eat them!) I also added a bit more water too, to compensate.

Reviewed on Apr. 03, 2011 by KacySF

I really enjoyed this recipe, although I did alter it a little. I decreased the spice, mainly because I have 2 little ones and needed to tone it down for them. I also didn't bake it in the oven. I was short on time, so when the rice was done I simply stirred in the cheese until melted and served it like that - it ended up something like a risotto, without all the stirring! I will definitely make it again.