Vegetable & Bean Rice Casserole

Name: Vegetable & Bean Rice Casserole
Ingredients: Sauce; 1 1/2 tablespoons butter or 1 1/2 tablespoons olive oil; 1 cup nonfat milk; 1 tablespoon cornstarch; 1 garlic clove, crushed (to taste, or garlic powder to taste); 2 teaspoons lime juice (to taste); Casserole; 2 cups brown rice, cooked; 2 cups frozen mixed vegetables, thawed; 2 cups black beans, cooked; 1 cup shredded low-fat cheddar cheese, divided

11 ingredients

16 steps

Ingredients

Sauce
1 1/2 tablespoons butter or 1 1/2 tablespoons olive oil
1 cup nonfat milk
1 tablespoon cornstarch
1 garlic clove, crushed (to taste, or garlic powder to taste)
2 teaspoons lime juice (to taste)
Casserole
2 cups brown rice, cooked
2 cups frozen mixed vegetables, thawed
2 cups black beans, cooked
1 cup shredded low-fat cheddar cheese, divided

Directions

1

Lime-Garlic Sauce: In a small saucepan, Melt butter slowly over medium heat OR briefly heat oil over medium heat.
2

Mix in cornstarch.
3

Gradually stir in milk.
4

Bring mixture to a boil, stirring constantly.
5

Boil for 1 minute and then remove from heat.
6

Stir in garlic and lime-juice to taste.
7

(I prefer a rather strongly flavored sauce as the flavor will be diluted when mixed into the casserole).
8

Casserole: Prepare rice, beans, and vegetables according to package directions, separately.
9

Divide sauce evenly between rice and vegetables.
10

Mix so that rice and vegetables are well-coated.
11

Spread rice evenly in bottom of 11 x 7 casserole.
12

Spread vegetables over rice.
13

Sprinkle 1/2 cup shredded cheddar over vegetables.
14

Spread beans over cheese.
15

Sprinkle remaining cheese over beans.
16

Cover and bake at 350°F until heated through and cheese is melted (15-20 minutes assuming that rice and beans are still warm).