Chili Bean Casserole (Low Fat)


1 cup raw rice
1 cup no fat plain yogurt
1 to 2 Tablespoons chopped fresh cilantro (see note)
1/4 cup tomatillo (green) taco sauce
1 onion, sliced
several/many cloves of garlic, minced
a splash of white wine
2 cups frozen or canned corn thawed/drained
1 4 ounce can of sliced black olives, drained
1 medium zucchini, sliced
1 (approx 14 ounce ) can of chili spiced beans (see note)
1 ripe tomato, seeded and chopped


Preheat oven to 350 degrees F. Put rice on to cook. Mix yogurt with cilantro and taco sauce. Set aside. "Saute" onions and garlic in wine till soft.
In a casserole dish spritzed with PAM layer: corn, cooked rice, olives, zucchini, onion/garlic. Pour beans over all. Cover and cook in 350 degree
oven for 30 minutes or until heated thoroughly.
Sprinkle tomatoes over top and drizzle with yogurt mixture. Serve.

Helpful Hints:

Serves 4 as a main dish.
Buy fresh cilantro, wash, dry completely, chop and freeze spread out on
a piece of wax paper. Store in a zip lock baggie and then you can have
fresh cilantro anytime.
I bought the grocery store brand of "Mexican style chili beans." They
have little/no fat in them.
Variations: scallions: shredded lettuce on top with tomato, mushrooms
sauted with onions, etc.
Measurements given may be varied as desired.

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