Mary Nell Lovett’s Light Spanish Rice

Cooking spray (“But at this point in the calorie count, what's the point in not using oil?” Mary Nell says.)
½ cup chopped green pepper
½ cup chopped onion
1 16-ounce can tomato sauce
1 14 ½-ounce can stewed tomatoes, undrained and chopped
1 cup uncooked long-grain white rice
¼ cup water
1 teaspoon chili powder
½ teaspoon dried oregano
¼ teaspoon salt
¼ teaspoon ground red pepper
¼ teaspoon cumin