| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Dairy | Dutch | Casserole, Lowfat, Quantity co | 12 | Servings |
INGREDIENTS
| 2 | t | Olive oil |
| 2 | c | Chopped onion |
| 1 | c | Chopped green bell pepper |
| 1 | c | Chopped red bell pepper |
| 1 1/2 | T | Chili powder |
| 1 | T | Dried oregano |
| 1 | T | Unsweetened cocoa |
| 1 | t | Ground cumin |
| 6 | Garlic cloves, minced | |
| 2 | c | Water |
| 1 1/2 | c | Uncooked bulgur or cracked |
| wheat | ||
| 2 | T | Minced fresh cilantro |
| 16 | oz | Canned pinto beans, drained |
| 15 | oz | Canned black beans, drained |
| 14 1/2 | oz | No-salt-added diced |
| tomatoes with juice | ||
| 14 1/2 | oz | Canned vegetable broth |
| 2 | Chipotle chiles in adobo | |
| sauce drained and | ||
| minced | ||
| avail in cans | ||
| 2 | c | Lowfat Monterey Jack cheese |
| shredded 8oz divided | ||
| use | ||
| 2 | c | Baked tortilla chips |
INSTRUCTIONS
Preheat oven to 375 degrees. Heat oil in a Dutch oven over medium-high heat. Add onion and next 7 ingredients (onion through garlic); saute 5 minutes. Add water and next 7 ingredients (water through chiles); bring to a boil. Reduce heat; simmer, uncovered, 10 minutes, stirring occasionally. Spoon half of bean mixture into the bottom of a 13 x 9-inch baking dish; sprinkle with 1 cup cheese. Top with remaining bean mixture. Cover and bake at 375 degrees for 40 minutes. Uncover; sprinkle with 1 cup cheese. Bake an additional 10 minutes. Press chips into casserole. Yield: 12 servings (serving size: 1-1/2 cups). Nutritional Information: CALORIES 237 (21% from fat); FAT 5.5g (sat 2.4g, mono 0.7g, poly 0.6g); PROTEIN 13.4g; CARB 36.2g; FIBER 7.4g; CHOL 12mg; IRON 2.5mg; SODIUM 459mg; CALC 198mg Lower salt by making own beans. SOURCE: Cooking Light 1997-August (c) 1997 Cooking Light, Inc. Notes: The ingredients in this deep-flavored dish are reminiscent of mole, the Mexican sauce made from onion, garlic, chiles, and chocolate. The chipotle chiles add a smoky flavor, though they can be omitted or used to taste. Recipe by: Cooking Light (Magazine) August, 1997 Posted to MC-Recipe Digest by KitPATh <phannema@wizard.ucr.edu> on Feb 18, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 498
Calories From Fat: 196
Total Fat: 23.2g
Cholesterol: 5.6mg
Sodium: 648.6mg
Potassium: 738mg
Carbohydrates: 58.4g
Fiber: 11.9g
Sugar: 4.4g
Protein: 18.6g