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
1 1/2 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 or 1 1/2 cups cooked dry-packaged
Black beans, rinsed, drained
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 and pepper, to taste
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 1/2 cup cheese.
Bake, uncovered, at 350°
F. until hot through, about 30 minutes.
Makes 8 main dish servings.
TIP: Leftover cooked chicken
can be used.
Nutrient Information: Per
serving: Calories 228; Fat 6g; % Calories from Fat 20; Carbohydrate
23g; Folate 17mcg; Sodium 584mg; Protein 26g; Dietary Fiber 5g;
Cholesterol 44mg
Recipe and photograph provided
courtesy of the American Dry Bean Board.
