Black Bean And Corn Casserole
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INGREDIENTS
- 1 tb olive oil
- 1 15-oz can black beans ; drained
- 1 c Onions ; chopped
- 2 ts Chili powder
- 1 24-oz can stewed tomatoes
- 1 15-oz can corn kernels ; drained
- 1/4 c reduced-fat cheddar ; Shredded
- 1 4-oz can chopped green chilies
- 1 1/4 c Skim milk
- 3/4 c Yellow cornmeal
INSTRUCTIONS
8 SERVINGS LACTO Nothing could be easier to make than this tasty, Mexican-inspired casserole. Along with a salad and some fruit, it makes a delicious entree to serve to guests. (Adapted from Lean and Luscious Favorites by Bobbie Hinman and Millie Snyder (Prima Publishing, 1997].) Preheat oven to 350 degrees. Lightly oil an 8-inch square baking dish. In large bowl, combine all ingredients except cornmeal and cheese. Stir 1/2 cup cornmeal into mixture. In small bowl, mix remaining 1/2 cup cornmeal with cheese and sprinkle over top of casserole. Bake, uncovered, until heated through and bubbly, about 45 minutes. Serve warm. PER SERVING: 178 CAL.; 7G PROT.; 3G TOTAL FAT (1G SAT. FAT); 34G CARB.; 2MG CHOL.; 343MG SOD.; 6G FIBER. Recipe by: Vegetarian Times Magazine, February 1998, page 49
NOTES
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (320g) | ||
| Recipe Makes: 8 | ||
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| Calories: 245 | ||
| Calories from Fat: 19 (8%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 2.1g | 3 % | |
| Saturated Fat 0.5g | 3 % | |
| Monounsaturated Fat 0.7g | ||
| Polyunsanturated Fat 0.6g | ||
| Cholesterol 2.3mg | 1 % | |
| Sodium 259.2mg | 9 % | |
| Potassium 711.9mg | 19 % | |
| Total Carbohydrate 47.6g | 14 % | |
| Dietary Fiber 7.9g | 32 % | |
| Sugars, other 39.7g | ||
| Protein 12.1g | 17 % | |
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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: 245
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