Preheat oven to 350°. Heat oil, and sauté onions and garlic. Mix together all ingredients, and place in a casserole dish. Cover, and bake for 25 to 30 minutes.
Per serving - 146 calories, 3 g fat (20% calories from fat), 5 g protein, 25 g carbohydrate, 6 g fiber, 0 mg cholesterol, 271 mg sodium