1. Preheat oven to 400º.
2. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; sauté until tender. Stir in beans and next 3 ingredients. Cook 3 minutes or until thoroughly heated, stirring well.
3. Spoon mixture into 4 individual baking dishes or 1 (8-inch) square baking dish; sprinkle with cheese. Bake, uncovered, at 400° for 5 minutes or until cheese melts. Let stand 5 minutes.
carbo rating: 23
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