• Vegetable oil cooking spray
• 1 cup chopped onions
• 3/4 cup chopped green pepper
• 2-15 oz cans black beans - drained and rinsed
• 1-16 oz frozen corn
• 2-15 oz Mexican style stewed tomatoes
• 2 Tbsp canned green chilies - chopped
• 1 cup instant brown rice (uncooked)
• 1 1/4 cup skim milk
• 1 Tbsp chili powder
• 1/2 tsp ground cumin
• 1/4 tsp ground black pepper
• 1/2 cup yellow corn meal
• 3 oz. shredded low fat cheddar cheese

1. Preheat the oven to 350 deg. Spray 9×13 pan with non stick spray.
2. Saute onions and green pepper in large skillet until tender, 3-5 min. Remove from heat and stir in black beans, corn, stewed tomatoes, green chilies, rice, milk, chili powder, cumin, and pepper.
3. Pour mixture into prepared pan. Sprinkle the top with cornmeal and top with cheese.
4. Bake uncovered for 45-50 min or until filling bubbles around the edges.
5. Remove from oven and let stand 10 before serving.

Serves: 12 as side dish        Total cook time: 60 min.
Source: Free Press Heart Smart