Path: swen.emba.uvm.edu!news.cc.utah.edu!xmission!newsfeed.berkeley.edu!feeder.nmix.net!198.59.136.4.MISMATCH!feeder.swcp.com!sloth.swcp.com!not-for-mail From: "Dancer^" Newsgroups: rec.food.recipes Subject: Black Bean & Mixed Rice Casserole Followup-To: rec.food.cooking Date: 5 Mar 2000 12:30:43 GMT Organization: attcanada.net Lines: 36 Approved: phill@rt66.com Message-ID: <014001a91827$c497c260$0aa8c28e@appachee> Reply-To: "Dancer^" NNTP-Posting-Host: inago.swcp.com Originator: recipes@swcp.com (Patricia Hill) Xref: swen.emba.uvm.edu rec.food.recipes:40130 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. -- ~~Rec.food.recipes is moderated; only recipes and recipe requests are accepted for posting. Please read the FAQ posted weekly Recipes/requests go to recipes@rt66.com; questions/comments to tfdpress@acpub.duke.edu. Please allow several days for your submission to appear.