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Cajun Beans and Rice Casserole by Mommabear3cubs

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  • Cajun Beans and Rice Casserole by Mommabear3cubs

    Cajun Beans and Rice Casserole (4.5 pts)

    From Jenny Craig - No Diet Required

    Time: Prep 28 minutes; Cook 30 minutes

    1 (16-ounce) can red beans, drained
    1 (15-ounce) can no-salt-added pinto beans, drained
    1 (14 1/2-ounce) can no-salt-added stewed tomatoes,
    undrained
    vegetable cooking spray
    2 cups chopped onion
    Cup chopped celery
    1/2 Cup chopped green pepper
    1 teaspoon dried thyme
    teaspoon dried oregano
    1/2 teaspoon black pepper
    1/4 teaspoon salt
    1/4 teaspoon onion powder
    1/8 teaspoon ground white pepper
    3 cups cooked long-grain rice (cooked without salt or fat)
    1 (8-ounce) carton low-fat sour cream
    1/2 cup (2 ounces) shredded reduced-fat Cheddar cheese


    Mash beans slightly with a fork. Combine beans and tomatoes in a medium saucepan; bring to a boil. Reduce heat; simmer, uncovered, 25 minutes or until most of liquid evaporates.

    Meanwhile, coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion, celery, and green pepper; saute 4 minutes or until tender. Add thyme and next 5 ingredients; cook 5 minutes, stirring often. Stir half of onion mixture into bean mixture.

    Combine remaining onion mixture, rice, and sour cream. Spoon half of rice mixture into an 11- x 7- x 11/2-inch baking dish coated with cooking spray; top with half of bean mixture. Repeat layers with remaining rice and bean mixtures.

    Cover and bake at 325 for 25 minutes. Uncover and sprinkle with cheese. Bake, uncovered, 5 additional minutes or until cheese melts. Let stand 5 minutes before serving.

    Yield: 8 servings.


    MasterCook Nutritional Info
    Calories: 487
    Total Fat: 3g
    Fiber: 14g
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