BEAN AND RICE CASSEROLE

1 tablespoon olive or cannola oil
3 cloves garlic, minced
1 medium onion, chopped
2 cups fresh mushrooms, sliced
1 large green pepper, seeded and diced
1 large red pepper, seeded and diced
1 28-ounce can crushed tomatoes
2 1/2 cups cooked black beans or kidney beans
2 cups whole kernel corn
1 cup uncooked long grain rice
1/4 Cup water
1 tablespoon chili powder
1 teaspoon dried oregano
3/4 Cup shredded part-skin mozzarella cheese
1/2 Cup shredded reduced fat cheddar cheese 3 tablespoons chopped fresh parsley
dash cayenne pepper

 

In large oven-proof skillet, heat oil over medium heat. Add garlic and onion and cook until soft. Add peppers and mushrooms, cook for another 5 minutes. Add remaining ingredients except cheese and parsley. Reduce heat and simmer, covered, for 20-25 minutes until rice is tender. Uncover, sprinkle cheese on the mixture and heat in a preheated 350 degree Fahrenheit oven for 15-20 minutes or until cheese melts. Sprinkle with chopped parsley before serving.

Yield: 12 (1 cup) servings,
Nutrition per serving: calories 230, percent calories from fat 23%, sodium 357 mg, cholesterol 12 mg.