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    CHILI BEAN DINNER


    Source of Recipe


    Cindy MN Scrapbooker

    Recipe Introduction


    Thanks to spicy beans and veggies, you can quickly whip up a meatless dinner that's full of protein. (If you want a little less spice, you can reduce the amount of chili powder.) Serves 4. Per serving: 340 calories, 3 grams fat, 3 milligrams cholesterol, 64 grams carbohydrates, 5 grams fiber, 20 grams protein, 1,748 milligrams sodium

    List of Ingredients




    2 cans (15 ounces each) hot chili beans, drained
    1 can (14.5 ounces) stewed tomatoes
    2 cups frozen mixed vegetables, canned works just fine
    1/4 cup quick-cooking rice
    1/2 teaspoon thyme
    1 tablespoon chili powder
    1 cup water
    1 can (4.75 ounces) tomato sauce
    1/2 cup shredded low-fat Cheddar cheese

    Recipe



    In a large skillet, combine beans, tomatoes, vegetables, rice, thyme, chili powder, and water. Bring to a boil; reduce heat and simmer, covered, until rice is tender (12 to 14 minutes). Stir in tomato sauce; heat through. Top with cheese.

 

 

 

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