Special Diets

Black Bean and Mixed Rice Casserole

• From: The Bean Institute

Ingredients

• 1 6 oz package white and wild rice mix

• Vegetable cooking spray

• 1/2 cup onion, chopped

• 1/2 cup green pepper, chopped

• 1/2 cup red pepper, chopped

• 1 1/2 cups mushrooms, sliced

• 2 tsp Italian seasoning

• 1 lb boneless and skinless chicken breasts, cooked and cubed (2 1/2 cups)

• 1 15 oz can black beans (or 1 1/2 cups cooked black beans, rinsed and drained)

• 1/2 cup whole kernel corn

• 1/2 cup peas

• 1 1/2 cups fat-free sour cream

• 1 1/2 cups reduced-fat cheddar cheese, shredded and divided

• Salt and pepper, to taste

A cheesy, chicken-and-rice-filled casserole. Serve with a green salad for a delicious dinner.

Directions

• Cook rice according to package directions, discarding spice packet.
• Spray medium skillet with cooking spray; heat over medium heat until hot. Add onion, green and red pepper, mushrooms, and Italian seasoning; cook, covered and over medium heat until mushrooms are tender, about 5 minutes. Cook, uncovered and until vegetables are tender and excess moisture is 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 1/2 cup cheese.
• Bake, uncovered at 350° F until hot through, about 30 minutes.