It's time to ease things up a bit. Put away that new knife set, hand-held Cuisinart blender and craeme brule blowtorch. Today's dish requires no chopping, no sauting and no emulsifying.I have to admit, in some recent columns I haven't been entirely fair in respect to making food on a college budget and a college schedule. Crapes with an amaretto sauce and a Gorgonzola polenta can be very rewarding dishes, but frankly, most college students don't have the time to prepare them. That's why this week's recipe is much more straightforward than usual, proving you can still get delicious results from even the most basic ingredients in the pantry.

This week, I cooked a Mexican rice and beans casserole. All the ingredients can be bought for only a few dollars, and the dish will make enough food to feed you and your friends. Plus, whatever you don't eat reheats nicely in the microwave the next day.

Rice and beans have the notable distinction of being the cheapest complete protein you can buy. A "complete protein" is a collection of the eight essential amino acids that your body needs for all its muscle-building purposes. They can be found in abundance in meat and tofu, but rice and beans offer a much cheaper solution.

This is not only great news for those living in developing nations, struggling to put food on the table, but also for college students struggling to pay the three-months' overdue electricity bill.

To prepare, you need a 9-inch square baking dish with a cover. If you don't have one with a cover, you can create a makeshift one out of aluminum foil. With the exception of the cheese, combine all the ingredients in the baking dish, and stir evenly. At this point you can also add the ground beef or soy crumbles.

Cover, and then place in a preheated 375-degree oven for 30 minutes. Stir, re-cover and bake in the oven for another 30 minutes. Sprinkle the cheese on top, and then re-cover. Place back in the oven for another couple of minutes, or until the cheese has melted. To serve, sprinkle on some cilantro and accompany with sour cream and hot sauce.



Mexican Rice and Bean Casserole
(serves 4)
1 15-oz can black beans, drained
1 10-oz package of frozen corn
1/4 lbs ground beef or soy crumbles (optional)
1 cup white rice
2 cups salsa (chunky is best)
1 1-oz can of tomato juice
1/4 tsp cumin
1/4 tsp oregano
3/4 cup shredded cheddar cheese