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Chili Bean Casserole (Lacto)

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Recipe

 

Yield

4 servings

Prep

30 min

Cook

30 min

Ready

60 min
Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 cup rice
raw
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1 cup yogurt, plain
no fat
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1 x cilantro
chopped, fresh, to taste
* Camera
¼ cup taco sauce
tomatillo (green)
*
1 each onions
sliced
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1 x garlic cloves
* Camera
1 splash white wine
* Camera
2 cups corn
frozen or canned, thawed/drained
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4 ounces black olives
sliced, drained, 1 can
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1 medium zucchini
sliced
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14 ounces chili, canned
canned
1 x beans
spinced
* Camera
1 each tomatoes
ripe, seeded and chopped
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Ingredients

Amount Measure Ingredient Features
237 ml rice
raw
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237 ml yogurt, plain
no fat
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1 x cilantro
chopped, fresh, to taste
* Camera
59 ml taco sauce
tomatillo (green)
*
1 each onions
sliced
Camera
1 x garlic cloves
* Camera
1 splash white wine
* Camera
473 ml corn
frozen or canned, thawed/drained
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115.6 ml/g black olives
sliced, drained, 1 can
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1 medium zucchini
sliced
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404.6 ml/g chili, canned
canned
1 x beans
spinced
* Camera
1 each tomatoes
ripe, seeded and chopped
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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.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 432g (15.2 oz)
Amount per Serving
Calories 52023% 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?
 

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