Cheesy Beans and Rice

Add a tossed salad and some steamed broccoli, and you have a filling, hearty family supper. It's a good idea to keep packets of cooked rice in the freezer. That way they're always ready to use in easy casseroles like this. Microwaveable cups of white or brown rice are also available in the rice section of your supermarket.

Makes 4 servings 

2      teaspoons canola oil 
½     cup chopped onion 
½     cup chopped carrots 
½     cup chopped celery 
1      tablespoon dried basil 
½     teaspoon dried oregano 
¼     teaspoon garlic powder 
1     1-pound can kidney beans, rinsed and drained (This will yield approximately 10 ounces of beans.) 
2     cups chopped fresh tomato 
Salt and pepper to taste 
2     ounces shredded reduced-fat Cheddar cheese (½ cup) 
2     cups cooked brown rice

Gather Ingredients.

Heat oil in a large nonstick skillet over medium heat. 

Add onion, carrots, and celery.

Sprinkle with basil, oregano, and garlic powder.

Cook, stirring frequently, until vegetables are tender, about 10 minutes.
Add small amounts of water while cooking (about a tablespoon at a time) to prevent sticking.

Stir in beans, tomato, salt, and pepper.

Heat through.

 

 Stir in cheese and rice. Heat, stirring, until mixture is hot.

Enjoy!

Each Serving Provides 
Calories 251 
Total Fat 4.6g 
Cholesterol 3mg 
Sodium 365mg 
Total Carbohydrate 41.4g 
Dietary Fiber 6.9g 
Protein 11g 

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