From Light & Tasty *To make this dish Core...use fat free shredded cheese. Be sure to spray the cheese with cooking spray to help it melt and keep it soft during baking.
This tastes alot like the Smart One's Fiesta Beans and Rice frozen dinner from Weight Watchers...my favorite!
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
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
SERVINGS 6 CATEGORY Lower Fat METHOD Baked PREP 15 min. COOK 35 min. TOTAL 50 min.
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 nonstick 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.
NUTRITIONAL INFO
Nutritional Analysis: One serving (1 cup) equals 306 calories, 7 g fat (3 g saturated fat), 13 mg cholesterol, 470 mg sodium, 47 g carbohydrate, 9 g fiber, 15 g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable.
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**Some people are like slinkies - not really good for anything.....but they bring a smile to your face when pushed down the stairs!
