Chili Bean Casserole (Lacto)
15
15
Ingredients
| 1 | cup |
rice
raw |
|
| 1 | cup |
yogurt, plain
no fat |
|
| 1 | x |
cilantro
chopped, fresh, to taste |
* |
| ¼ | cup |
taco sauce
tomatillo (green) |
* |
| 1 | each |
onions
sliced |
|
| 1 | x |
garlic cloves
|
* |
| 1 | splash |
white wine
|
* |
| 2 | cups |
corn
frozen or canned, thawed/drained |
|
| 4 | ounces |
black olives
sliced, drained, 1 can |
|
| 1 | medium |
zucchini
sliced |
|
| 14 | ounces |
chili, canned
canned |
|
| 1 | x |
beans
spinced |
* |
| 1 | each |
tomatoes
ripe, seeded and chopped |
Directions
Preheat oven to 350℉ (180℃).
Put rice on to cook. Mix yogurt with cilantro and taco sauce.
Set aside. "Saute" onions and garlic in wine until 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℉ (180℃) 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.
Variations: scallions: shredded lettuce on top with tomato, mushrooms sautéd with onions, etc.
Nutrition Facts
Serving Size 432g (15.2 oz)Amount per Serving
Calories 52023% of calories from fat
% Daily Value *
Total Fat 14g
21%
Saturated Fat 5g
25%
Trans Fat
0g
Cholesterol 31mg
10%
Sodium 1140mg
48%
Total Carbohydrate
29g
29%
Dietary Fiber 13g
53%
Sugars g
Protein
38g
Vitamin A 21%
•
Vitamin C 39%
Calcium 22%
•
Iron 39%
* based on a 2,000 calorie diet
How is this calculated?
