Brown Rice and Black Bean Bake

This is a filling and delicious vegetarian meal that I made tonight. This is roughly based on a weight watchers recipe from their website, but I made some changes to the recipe. Here is the recipe:

Serves 3

1 15-16 oz can of black beans drained and rinsed
1 1/2 cups of cooked brown rice
1 cup of frozen corn (I used super sweet yellow corn)
1/2 cup of plain non-fat greek yogurt
1 can of rotel zesty tomato and green chili sauce. (3/4 cup of enchilada sauce or some pureed tomatoes with green chiles would work as well, but may change the calorie/macros.)
1 1/4 cups of reduced fat sharp cheddar
2 tsps of canola oil (any oil of your choosing would work)
1 tsp of chili powder or to taste
1 tsp of cumin or to taste
dash of black pepper
1/8 tsp of garlic powder.

I cooked some uncooked brown rice, drained it, and measured out 3/4 cup. Then I mixed everything together in a bowl except for 1/2 of the cheese. Then I put it in a 9 inch round pan sprayed with cooking spray (a square pan would also work). Then topped it with the other half of the cheese and baked this in the oven at 400 degrees for 12 minutes. Will take 10-15 minutes depending on your oven.

Calories 486
Carbs 62 grams
Fat 13 grams
Protein 27 grams
Fiber 9
Sodium 1,009

Enjoy and this could easily serve 4 or more for a smaller meal or as a side dish.