A warm and filling dish for those brisk fall nights.

Serves 6

INGREDIENTS
2 tsp oil
1 medium yellow onion, diced
1 green bell pepper, seeded and diced
3 cloves garlic, minced
28 oz can tomatoes, diced
15 oz can kidney beans
15 oz can chick peas
1 1/2 c corn kernels
2 1/2 c water
1 c brown rice (uncooked)
2 TB chili powder
2 tsp cumin
1/2 tsp pepper
1/2 tsp salt
1 TB 2 % low fat cheese (optional)
1 TB fat free sour cream (optional) 

DIRECTIONS
1. Heat oil in large saucepan. Add onion, bell peppers, and garlic. Cook for ~ 5 – 7 minutes.
2. Stir in tomatoes, beans, water, rice, and seasonings; bring to simmer.
3. Cover and cook over low – medium heat until rice is tender; ~ 35 – 40 minutes.
4. Remove form heat. Let stand for 10 minutes before serving.
5. Top with 1 oz of low-fat shredded cheddar cheese and 1 TB of fat free sour cream or plain yogurt if desired

NUTRITIONAL ANALYSIS PER SERVING 
Calories: 430
Total Fat: 8 g
Saturated fat: 1 g
Carbohydrate: 80 g
Protein: 14 g
Dietary Fiber: 13 g

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