Longhorn Cowboy Chuck Wagon Casserole

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1 pound lean ground beef (90% lean)
1 medium onion, finely chopped
1 large green pepper, chopped
1 can (16 ounces) kidney beans, rinsed and drained
1 can (14½ ounces) diced tomatoes, undrained
1 can (8 ounces) tomato sauce
¼ cup water
1 Tablespoon chili powder
1 teaspoon garlic powder
¼ teaspoon dried oregano
½ teaspoon paprika
1 teaspoon ground cumin
1 teaspoon salt
½ teaspoon black pepper
1⅓ cups uncooked instant white rice
1 cup (4 ounces) shredded reduced fat Mexican cheese blend


1. Brown the beef on medium heat in a large non-stick frying pan until no longer pink, stirring to break meat into crumbles. Drain.

2. Add onion and green pepper. Cook an additional 3 to 4 minutes until vegetables are crisp-tender.

3. Stir in the beans, tomatoes, tomato sauce, water, and seasonings.

4. Reduce heat to medium low, cover and cook 6 more minutes or until bubbly, stirring every 2 minutes.

5. Stir in rice. Cover and cook an additional 5 minutes or until liquid is absorbed.

6. Turn off heat and sprinkle the Mexican cheese blend over the mixture. Cover for another minute or until cheese is melted.

Makes 6 servings

Nutrition Information:

One serving (1⅓ cups) equals:

405 calories
12 grams fat (5 grams saturated fat)
41 mg cholesterol
890 mg sodium
44 grams carbohydrate
7 grams fiber
22 g protein