Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 434.1
- Total Fat: 22.1 g
- Cholesterol: 81.7 mg
- Sodium: 1,329.3 mg
- Total Carbs: 26.8 g
- Dietary Fiber: 6.5 g
- Protein: 31.5 g
View full nutritional breakdown of black bean corn cassarole calories by ingredient
black bean corn cassarole
Submitted by: DELLAS57Introduction
I make this for potlucks all the time and never have left overs no matter how much I make..add 1 cup cooked rice and makes 5- 1 cup serrvings or 10 -1/2 cup servings I make this for potlucks all the time and never have left overs no matter how much I make..add 1 cup cooked rice and makes 5- 1 cup serrvings or 10 -1/2 cup servingsNumber of Servings: 4
Ingredients
-
Ground beef, extra lean, 16 oz
Onions, raw, .25 small(remove)
Green Peppers (bell peppers), 1/4 cup,
Salt, 1 tsp
Pepper, black, 1/2 tbsp
macayo taco sauce, 6 tbsp(remove)
Yellow Sweet Corn, Frozen, 1 cup kernels
Beans, black, 1 cup
Water, tap, 1 cup (8 fl oz)
Tomato Sauce, 1 cup
*Green Chilli, 2 Tbs
*cheedar jack low fat cheese 1/2 cup
Black Olives, 6 jumbo
Tips
really need to use macayo sauce its what gives it a great flavor!
1 cup servings is a lot of calories but if you have will power 1/2 is really plenty its very rich.
Directions
brown ground beef with onion, green peppers , salt and pepper in large skillet. add taco sauce, tomato sauce and water. cook for a few minutes add remaining ingredence except cheese. cook stirring for a few minutes sprinkle cheese on top cover with lid and turn down on low and cook for 15 minutes or cook in oven.
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