Hearty Rice Skillet

1 15-ounce can black or kidney beans, rinsed and drained
2 cups loose-pack frozen mixed vegetables
1 14 1/2 ounce can of stewed tomatoes, cut up
1 cup water
3/4 cup quick-cooking brown rice
1/2 teaspoon dried thyme, crushed, or dried dillweed
several dashes hot pepper sauce, or a pinch of cayenne pepper to taste
1 can tomato soup
1/3 cup slivered almonds, toasted
1/2 cup shredded mozzarella or chedder cheese (2 ounces)

1.  In a large skillet stir together beans, vegetables, undrained tomatoes, water, uncooked rice, thyme, and, if desired, hot pepper sauce.  Bring to boiling.  Reduce heat.  Cover and simmer 12 to 14 minutes or till rice is tender.  Stir in soup; heat through.  Before serving, stir in almonds and sprinkle with cheese.  Makes 4 servings.

329 calories, 9 grams total fat (2 grams saturated fat) 8 mg. chol., 1,206 mg sodium (way too much, but we'll keep sodium low the rest of the day) 53 g carbo., 7 g fiber, 18 g protein.

This recipe is from one of the Better Homes and Gardens New Cookbooks.

This is another one of Cliff's favorites; we're having it for lunch today.

To toast nuts, seeds, or coconut:  spread them in a single layer in a shallow baking pan. Bake at 350 degrees for 5 to 10 minutes or till light golden brown, watching carefully and stirring once or twice so food doesn't burn.