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Black Bean Casserole Ole (Lacto)

 

29

Yield

6

servings

Prep

15

min

Cook

45

min

Ready

60

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

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

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

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Comments

Nutrition Facts

Serving Size 266g (9.4 oz)
Amount per Serving
Calories 22913% of calories 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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