Thursday, September 01, 2005

Easy Layered Beans and Rice

Source: posted by Kari on the Cooking Light Bulletin Board

1 cup long-grain white rice, uncooked (I used brown rice)
4 sun-dried tomato halves (not packed in oil), cut into small pieces (I skipped these)
1 can corn (8-oz) drained (I used frozen corn)
1 1/4 cups boiling vegetable broth (I used a whole can to add more liquid for the brown rice)
2 cups reduced-fat, meatless spaghetti sauce (I used my homemade marinara)
1 (1-lb) can pinto beans, rinsed and drained (or 2 cups of cooked beans)
1 cup (4 ounces) shredded reduced-fat mozzarella cheese (I use regular)
1 tablespoon grated Parmesan cheese

Preheat oven to 375ยบ.

Lightly oil a deep 2-quart casserole or spray with a nonstick cooking spray. Spread rice in the casserole. Sprinkle with sun-dried tomatoes. Spread corn evenly over rice. Gently pour broth over corn. Spoon half of the spaghetti sauce evenly over the corn. Spoon beans over the sauce, followed by remaining sauce. Cover tightly and bake 45 minutes.
Uncover, sprinkle with both cheeses, and return to oven until cheese is melted and begins to brown, 5-10 minutes.

Serve-again hint: Here's everything you need for a bean and rice burrito, including the cheese. Just roll leftovers in flour tortillas, heat in an oven or microwave, then top with salsa.

Makes 4 servings.

Per serving: 413 cals, 6g fat (3 g sat), 19g pro, 71g carbs, 938mg sod, 11mg chol

My notes: A meal that's quick, easy and delicious. As someone on CL said, the sum is greater than the parts with this dish.

Other things that have worked well in this dish:
  • Muir Glen Pizza Sauce in place of marinara
  • smoked turkey sausage
  • fontina cheese
  • black beans

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