• 6 ounces box long grain and wild rice mix
• 1 vegetable cooking spray
• 1/2 cup onion, chopped
• 1/2 cup green bell pepper, chopped
• 1/2 cup red bell pepper
• 1-1/2 cups mushroom, sliced
• 2 Tbs. Italian herb seasoning
• 1 lb. boneless, skinless chicken breasts, cooked and cubed
• 1 lb. black beans, drained and rinsed
• 1/2 cup fresh or frozen corn kernels
• 1/2 cup peas
• 1-1/2 cups fat-free sour cream
• 5 ounces light cheddar cheese, shredded and divided

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 gone, 5-8 minutes. Combine rice, mushroom mixture, chicken, beans, corn, peas, sour cream and 1 cup cheese; season to taste with salt and pepper. Spoon into a casserole dish (about 2 quarts); sprinkle with remaining 1/2 cup cheese. Bake, uncovered, at 350°F for about 30 minutes.

Courtesy American Dry Bean Board.

This recipe serves 8 people. Due to the nature of this recipe, it adjusts the number of servings in multiples of 8 only.

Per serving: calories 290, fat 3.9g, 12% calories from fat, cholesterol 56mg, protein 30.6g, carbohydrates 31.8g, fiber 6.1g, sugar 7.8g, sodium 261mg, diet points 5.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.9, Fruit: 0.0, Bread: 1.1, Lean meat: 0.0, Fat: 0.2, Sugar: 0.0, Very lean meat protein: 2.3

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