Black Bean Casserole Ole (lacto)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy | Beans, Casseroles, Dec., Fatfree, Prodigy | 6 | Servings | |
INGREDIENTS
| 1 | c | Chopped onions |
| 3/4 | c | Yellow corn meal |
| 2 | t | Chili powder |
| 1 | c | Evaporated skim milk |
| 1/4 | c | Water |
| 16 | oz | Whole kernel corn, canned d |
| 16 | oz | Black beans, canned rinse/d |
| 16 | oz | Canned stewed tomatoes |
| 4 | oz | Canned diced mild green chil |
INSTRUCTIONS
Preheat oven to 350 degrees 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. Nutrition (per serving): 293 calories, Total Fat 1 g (4% of calories) Source: Lean and Luscious and Meatless, Page(s): 153 : D/L from Prodigy 12-14-94. Recipe collection of Sue Smith. 1.80á File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 153
Calories From Fat: 11
Total Fat: 1.4g
Cholesterol: 0mg
Sodium: 436.7mg
Potassium: 433mg
Carbohydrates: 34.7g
Fiber: 5.1g
Sugar: 6.9g
Protein: 4.3g