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Chili Bean Casserole (Lacto)

 

15

Yield

4

servings

Prep

30

min

Cook

30

min

Ready

60

min

Trans-fat Free, High Fiber
 

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.

 

* not incl. in nutrient facts

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Comments

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?

 

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