Veggie Casserole (opt. Lacto)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Dairy | Digest, Mar95 | 1 | Servings | |
INGREDIENTS
| 1 | Red kidney beans, drained. | |
| the mid-sized can | ||
| 1 | Chick peas, drained. same | |
| Size), Size | ||
| 2 | Tomatos, larger sized | |
| ..16_oz/_500_mL, I think | ||
| 1 | Green pepper, chopped | |
| 1 | Onion, diced | |
| 1 | Garlic cloves to taste | |
| 2 | To 3 cups frozen vegetables. | |
| I used corn | ||
| 1/2 | To 1 cup grated ff cheese | |
| optional | ||
| 1 | Cooked couscous or other | |
| Grain of choice |
INSTRUCTIONS
Combine all ingredients in large casserole dish, and bake in 400F oven for 45 mins. You may add 1/2- 1 cup grated ff cheese the last ten minutes of cooking, but I don't think it really needs it. Serve over couscous (or any other grain you like) It was rather liquid, next time, I think I will drain the tomatoes, reserving liquid, and adding until it "looks right" Source: improvised Posted by Cathybear <clar6341@mach1.wlu.ca> to the Fatfree Digest [Volume 16 Issue 25] Mar. 29, 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: 729
Calories From Fat: 30
Total Fat: 6.4g
Cholesterol: 13mg
Sodium: 433.9mg
Potassium: 790mg
Carbohydrates: 154.2g
Fiber: 13.7g
Sugar: 10.4g
Protein: 28.2g