Coat a large skillet with cooking spray, and place over medium-high heat until hot. Add onion; saute 2 minutes. Add rice and broth; bring to a boil. Reduce heat, and simmer, uncovered, 15 minutes or until rice is done and liquid is absorbed. Stir in tomato, pesto sauce, and beans; cook 2 minutes or until thoroughly heated. Yield: 4 servings (serving size: 1 cup).

Per serving: 656 Calories; 9g Fat (12% calories from fat); 38g Protein; 111g Carbohydrate; 4mg Cholesterol; 339mg Sodium