Black Bean and Mixed Rice Casserole
To download a Spanish translation of this recipe click here.
Servings: 8
Calories: 305.6kcal
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Ingredients
- 1 6-ounce package white and wild rice mix
- vegetable cooking spray
- ½ cup chopped onion
- ½ cup chopped green pepper
- ½ cup red pepper
- 1½ cups sliced mushrooms (4 ounces)
- 2 teaspoons Italian seasoning
- 1 pound boneless, skinless chicken breast cooked and cubed (2½ cups)
- 1 15-ounce can black beans (or 1½ cups cooked dry-packaged black beans) rinsed, drained
- ½ cup whole kernel corn
- ½ cup peas
- 1½ cups fat-free sour cream
- 1½ cups (5 ounces) shredded reduced-fat or fat-free cheddar cheese, divided
- salt and pepper to taste
Instructions
- 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, over medium heat until mushrooms are wilted, about 5 minutes. Cook, uncovered, 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 ½ cup cheese. Bake, uncovered, at 350° F. until hot through, about 30 minutes.
Nutrition
Calories: 305.6kcal | Carbohydrates: 37.96g | Protein: 26.51g | Fat: 5.66g | Cholesterol: 58.12mg | Sodium: 494.45mg | Fiber: 4.12g | Calcium: 373.64mg | Iron: 2.33mg