Folks on the Cooking Light (CL from here on out) have been raving over this simple dish, so I'm giving it a try tonight, only with a mexican twist that was recommended by Bob and Sandy. Looks easy and nutritious and I happen to have all the necessary ingredients on hand.
Easy Layered Beans and Rice
Source: The Meatless Gourmet: Easy Lowfat Favorites (posted by Kari)
1 cup long-grain white rice, uncooked
4 sun-dried tomato halves (not packed in oil), cut into small pieces
1 (8-oz) can corn, drained
1 1/4 cups boiling vegetable broth
2 cups reduced-fat, meatless spaghetti sauce
1 (1-lb) can pinto beans, rinsed and drained (or 2 cups of cooked beans)
1 cup shredded reduced-fat mozzarella cheese (4 oz)
1 tablespoon grated Parmesan cheesePreheat oven to 375F.
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
Here is the ingredient list that I actually ended up using:
1 cup brown rice
1 1/4 cups chicken stock
2 cups salsa
1 cup diced tomatoes, with their juices
1 can pinto beans
1/2 cup grated cheddar cheese
1/2 cup mozzarella cheese
Verdict: It was very easy to put together - no chopping and it was all cooked in one dish. It didn't knock us off our seats, but it was quite tasty and everyone enjoyed it.
I look forward to trying some variations on this theme. Bob at CL mentioned trying an Indian version of this - that sounds like a winner!
The great thing about this recipe is it's very adaptable - a dinner for those nights when you just don't know what to make.