Kidney Bean and Cheesy Rice
Casserole
2 (19-ounce) cans Dark Red Kidney Beans,
rinsed and drained
1 tablespoon water
1 cup red onion, diced
1 teaspoon ground cumin
1 garlic clove, diced
1 (10-ounce) package fresh spinach, chopped
1 (16-ounce) jar no-salt-added picante sauce
8 cups cooked rice, no salt added
2 medium tomatoes, sliced
1/2 cup shredded reduced-fat Cheddar cheese
1/2 cup shredded reduced-fat Monterrey Jack cheese
1/2 cup nonfat sour cream
- Preheat the oven to 350°F. Heat water
in a nonstick skillet. Add onion, cumin, and garlic and sauté
for 2 to 3 minutes. Add spinach and sauté until wilted.
Set aside
- Combine Dark Red Kidney Beans and picante
sauce together; spread 2 cups of this mixture in the bottom of
9 x 13 inch baking pan coated with nonfat cooking spray. Layer
4 cups of rice over bean mixture. Arrange tomato slices on top
of rice. Layer spinach mixture, remaining rice, and 2 cups of
bean mixture over tomato slices.
- Cover and bake for 30 minutes. Then sprinkle
with cheese and bake, uncovered, for another 10 minutes or until
cheese melts. Spoon 1 tablespoon sour cream on top of each serving.
Makes 8 servings
NUTRITIONAL INFORMATION (per serving)
Servings per recipe: 8
Serving size: 3 1/4 inch x 4 1/2 inch piece
Calories: 402
Carbohydrates: 65g
Fat: 6g
Cholesterol: 20mg
Protein: 22g
Fiber: 11g
Sodium: 896mg (540mg if using dry beans)
FOOD EXCHANGES
3 starch/bread
2 lean meat
1 1/2 fruit
Recipe provided courtesy Michigan Bean Commisson.
