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Black Bean Casserole Ole (Lacto)

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Recipe

 

Yield

6 servings

Prep

15 min

Cook

45 min

Ready

60 min
Low Cholesterol, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 cup onions
chopped
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¾ cup cornmeal
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2 teaspoons chili powder
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1 cup evaporated milk
skim
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¼ cup water
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16 ounces corn
canned, drained
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16 ounces black beans
canned, rinsed, drained
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16 ounces tomatoes, canned
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4 ounces green chili peppers
canned diced mild
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Ingredients

Amount Measure Ingredient Features
237 ml onions
chopped
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177 ml cornmeal
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1E+1 ml chili powder
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237 ml evaporated milk
skim
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59 ml water
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462.4 ml/g corn
canned, drained
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462.4 ml/g black beans
canned, rinsed, drained
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462.4 ml/g tomatoes, canned
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115.6 ml/g green chili peppers
canned diced mild
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Directions

Preheat oven to 350℉ (180℃) Lightly spray an 8" square baking pan with non stick spray.

In a large bowl, combine all ingredients.

Mix well, Place in prepared pan. Bake uncovered 45 minutes.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 266g (9.4 oz)
Amount per Serving
Calories 22913% from fat
 % Daily Value *
Total Fat 3g 5%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 6mg 2%
Sodium 159mg 7%
Total Carbohydrate 14g 14%
Dietary Fiber 9g 36%
Sugars g
Protein 21g
Vitamin A 11% Vitamin C 47%
Calcium 11% Iron 17%
* based on a 2,000 calorie diet How is this calculated?
 

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