Black Bean And Corn Casserole
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INGREDIENTS
- 3 tb Maple syrum or honey
- 1 Red pepper; chopped
- 4 c Cooked or canned black beans
- 2 md Onions; chopped
- Salt ; to taste
- 1/2 ts Cayenne pepper
- 1 ts Dijon mustard
- 2 c Stewed tomatoes or
- 1 cn (10 oz) corn niblets;
- 1 Green pepper; chopped
- 1/2 ts Chili powder
- Black Pepper ; freshly ground
INSTRUCTIONS
Source: The Jewish Homemaker Spray a 2 quart ovenproof casserole with non-stick vegetable spray. Combine all ingredients and mix well. cover and bake at 350 degrees fahrenheit for 45 minutes, until bubbling hot and flavors are blended. Or microwave in a covered microwabable casserole, on High power for 15-18 minutes, stirring once or twice during cooking. Makes 6 servings, approximately 1 cup each. Freezes and reheats well. Also delicious served cold. Posted to JEWISH-FOOD digest by Charles Rosenstein
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (1028g) | ||
| Recipe Makes: 1 servings | ||
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| Calories: 1221 | ||
| Calories from Fat: 52 (4%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 5.8g | 8 % | |
| Saturated Fat 1.4g | 7 % | |
| Monounsaturated Fat 0.8g | ||
| Polyunsanturated Fat 2.4g | ||
| Cholesterol 0mg | 0 % | |
| Sodium 139.6mg | 5 % | |
| Potassium 3452.2mg | 91 % | |
| Total Carbohydrate 220g | 65 % | |
| Dietary Fiber 81.1g | 325 % | |
| Sugars, other 138.9g | ||
| Protein 81.2g | 116 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 1221
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