Chili Bean Casserole (lacto)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Mexican | Digest, Fatfree, Feb95 | 4 | Servings |
INGREDIENTS
| 1 | c | Raw rice |
| 1 | c | No fat plain yogurt |
| 1 | To 2 T chopped fresh | |
| Cilantro, see note | ||
| 1/4 | c | Tomatillo, green taco |
| Sauce | ||
| 1 | Onion, sliced | |
| Several/many cloves of | ||
| Garlic, minced | ||
| 1 | Splash of white wine | |
| 2 | c | Frozen or canned corn |
| Thawed/drained | ||
| 1 | 4oz can of sliced black | |
| Olives, drained | ||
| 1 | Zucchini, sliced | |
| 1 | 14 oz, approx can of chili | |
| Spiced beans, see note | ||
| 1 | Ripe tomato, seeded and | |
| Chopped |
INSTRUCTIONS
Preheat oven to 350 degrees F. Put rice on to cook. Mix yogurt with cilantro and taco sauce. Set aside. "Saute" onions and garlic in wine till 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 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. I bought the grocery store brand of "Mexican style chili beans." They have little/no fat in them. Variations: scallions: shredded lettuce on top with tomato, mushrooms sauted with onions, etc. Source: I made up this recipe after having something similar in a restaurant. The measurements are flexible Posted by Katherine Albitz <kra@sdd.hp.com> to the Fatfree Digest [Volume 15 Issue 11] Feb. 11, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. 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: 532
Calories From Fat: 37
Total Fat: 4.4g
Cholesterol: 3.7mg
Sodium: 349.7mg
Potassium: 634.9mg
Carbohydrates: 118g
Fiber: 7.6g
Sugar: 9.5g
Protein: 9g