Subject: Black Bean & Mixed Rice Casserole
From: "Dancer^" <[email-masked]>
Date: 5 Mar 2000 12:30:43 GMT
Newsgroups: rec.food.recipes

Low-Fat Black Bean & Mixed Rice Casserole

1 package (6 ounces) white and wild rice mix
Vegetable cooking spay
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup red pepper
11/2 cups sliced mushrooms (4 ounces)
2 teaspoons Italian seasoning
1 pound boneless, skinless chicken breast, cooked and cubed (2 1/2 cups)
1 can (15 ounces) black beans, drained and rinsed
1/2 cup whole kernel corn
1/2 cup peas
1 1//2 cups fat-free sour cream
1 1/2 cups (5 ounces) shredded reduced-fat or fat-free cheddar cheese,
divided
Salt
Pepper

Cook rice according to package directions, discarding spice packet. Spray medium
skillet with cooking spry; heat over medium heat until hot. Add onion, green and
red pepper, mushrooms,, and Italian seasoning; cook, covered, over medium heat 
until mushrooms are wilted, about 5 minutes. Cook, uncovered, until vegetables 
are tender and excess moisture gone, 5 to 8 minutes. Combine rice, mushroom 
mixture, chicken, beans, corn, peas, sour cream and 1 cup cheese; season to 
taste with salt and pepper. Spoon into 2-quart casserole; sprinkle with 
remaining = cup cheese. Bake, uncovered, at 3500 until hot through, about 30 
minutes. Note: Leftover cooked chicken can be used.
Calories  228  Fat  6 g  Carbs  23 g  Sodium  584 mg  Fiber  5 g.

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