Chili Bean Casserole (Lacto)

Chili Bean Casserole (Lacto) Ingredients

1 c Raw rice	2 c Frozen or canned corn
1 c No fat plain yogurt	Thawed/drained
1 To 2 T chopped fresh	1 4oz can of sliced black
Cilantro (see note)	Olives, drained
1/4 c Tomatillo (green) taco	1 md Zucchini, sliced
Sauce	1 14 oz (approx) can of chili
1 Onion, sliced	Spiced beans (see note)
x Several/many cloves of	1 Ripe tomato, seeded and
Garlic, minced	Chopped
1 Splash of white wine

Instructions for Chili Bean Casserole (Lacto)

Preheat oven to 350 degrees F. Put rice on to cook. Mix yogurt with cilantro and taco sauce. Set aside. "Saute" onions and garlic in wine till soft. In a casserole dish spritzed with PAM layer: corn, cooked rice, olives, zucchini, onion/garlic. Pour beans over all. Cover and cook in 350 oven for 30 minutes or until heated thoroughly. Sprinkle tomatoes over top and drizzle with yogurt mixture. Serve. Notes: Buy fresh cilantro, wash, dry completely, chop and freeze spread out on a piece of wax paper. Store in a zip lock baggie and then you can have fresh cilantro anytime. I bought the grocery store brand of "Mexican style chili beans." They have little/no fat in them. Variations: scallions: shredded lettuce on top with tomato, mushrooms sauted with onions, etc. Source: I made up this recipe after having something similar in a restaurant. The measurements are flexible Posted by Katherine Albitz to the Fatfree Digest [Volume 15 Issue 11] Feb. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. 1.80? File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip

Main Ingredient: BeansCuisine: Uncategorized

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Ingredient Insight - look inside this recipe

Beans	Cilantro	Cloves	Corn
Garlic	Olive	Onion	Rice
Tomatillo	Tomato	White Wine	Yogurt
Zucchini

Feb95 Fatfree Corn Cilantro Bean Garlic Onion Rice Tomato Wine White wine Beans

for flavor and categorization

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