be stored up to 1 week in the refrigerator or up to 6 months in the freezer. Preheat the oven to 350 F. In a large nonstick skillet, over Medium-High heat, warm the oil until hot, but not smoking. Add the onion and garlic and saute until softened, 3-5 minutes. Add the bell pepper and jalapeno pepper and saute until the pepper is softened, about 3 minutes. Stir in the tomatoes, lime juice, chili powder, oregano and salt and bring to a simmer. In a large 2 quart casserole, stir together the beans, rice and half of the green onions. Pour in the tomatoes mixture and stir to combine. (If mixture seems too dry, add a little of reserved tomato liquid or prepared salsa.) Sprinkle the casserole with the cheese and bake for 10-15 minutes, or until the rice and beans are heated through and the cheese is bubbly. Sprinkle with the remaining green onions and serve. Per 1 1/4 cup serving: 1 fat, 3 proteins, 1 1/2 vegetables and 1 bread. Per serving; 406 calories, 19 g. Protein, 13 g. Fat, 22 mg. Cholesterol, 804 mg. Sodium, 54 grams carbohyd. Mc formatting by bobbi744@sojourn. Com

rice and she used salsa and the tomatoes to serve 6 with leftovers for 2. She served this with Jamaica Jerk Chicken