"When our daughters graduated from college, my husband and I made recipe books for their closest friends," says Dianne Hennis of King George, Virginia. "This dish was a big hit." From Light and Tasty Casserole


INGREDIENTS



* 1 pound lean ground beef
* 1 medium onion, chopped
* 1 small green pepper, chopped
* 1 can (16 ounces) kidney beans, rinsed and drained
* 1 can (14-1/2 ounces) diced tomatoes, undrained
* 1 can (8 ounces) tomato sauce
* 1/4 cup water
* 1 envelope reduced-sodium taco seasoning
* 1 teaspoon chili powder
* 1-1/3 cups uncooked instant rice
* 1 cup (4 ounces) shredded reduced-fat Mexican cheese blend


SERVINGS 8
CATEGORY Lower Fat
METHOD Microwave
PREP 5 min.
COOK 25 min.
TOTAL 30 min.


DIRECTIONS




Crumble the beef into an ungreased 2-1/2-qt. microwave-safe dish. Add onion and green pepper; mix well. Cover and microwave on high for 6 minutes or until meat is no longer pink, stirring every 2 minutes; drain.
    Stir in the beans, tomatoes, tomato sauce, water, taco seasoning and chili powder. Cover and microwave on high for 5-6 minutes or until bubbly, stirring every 2 minutes. Stir in rice.
    Transfer to a shallow 2-1/2-qt. microwave-safe dish coated with nonstick cooking spray. Cover and let stand for 6-8 minutes or until liquid is absorbed. Sprinkle with cheese. Cover and microwave on high for 1-2 minutes or until cheese is melted. Yield: 8 servings. Editor's Note: This recipe was tested with an 850-watt microwave.

 



NUTRITIONAL INFO




Nutritional Analysis: One serving (1 cup) equals 304 calories, 9 g fat (4 g saturated fat), 31 mg cholesterol, 670 mg sodium, 49 g carbohydrate, 7 g fiber, 22 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1/2 fat.

-- Edited by Colette at 18:34, 2006-05-08