Rice and Beans in the oven

• I wanted rice with beans today but didn't want to come home and make them at 5 after playing in the park finding letterboxes so I found this recipe and thought -  lets give it a try.  
• But as usual I have to maximize and twick it just a little
• 
  
• 1 cup uncooked brown rice
• 1 (16 ounce) can kidney beans, rinsed and drained
• 1 large onion, chopped
• 1 tablespoon canola oil
• 1 (14.5 ounce) can diced tomatoes and green chilies, undrained
• 2 teaspoons chili powder
• 1/4 teaspoon salt
• 1 1/4 cups shredded reduced-fat Cheddar cheese, divided

Directions

1. Cook rice according to package directions. Transfer to a bowl; add the beans. In a nonstick skillet, saute onion in oil for 4-5 minutes. Stir in the tomatoes, chili powder and salt. Bring to a boil; remove from the heat.
2. In a 2-qt. baking dish coated with nonstick cooking spray, layer a third of the rice mixture, cheese and tomato mixture. Repeat layers. Top with remaining rice mixture and tomato mixture.
3. Cover and bake at 350 degrees F for 30 minutes or until heated through. Uncover; sprinkle with remaining cheese. Bake 5-10 minutes longer or until cheese is melted.

Footnotes

• Nutritional Analysis: One serving (1 cup) equals 306 calories, 7 g fat (3 g saturated fat), 13 mg cholesterol, 470 mg sodium, 47 g carbohydrate, 9 g fiber, 15 g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable.
  
  
  Doubled the recipe and then divided it into thirds. 
  Added chopped peppers (red and green), chopped garlic and celery, 
  Used black beans instead of kidney
  Had no green chilies. 
  Didn't layer but mixed all together and toped with cheese. 
  I will bake all three and then freeze two for later.