SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 110.3
  • Total Fat: 3.2 g
  • Cholesterol: 1.2 mg
  • Sodium: 262.5 mg
  • Total Carbs: 17.1 g
  • Dietary Fiber: 5.4 g
  • Protein: 5.1 g

View full nutritional breakdown of Karen K's Very-low Calorie Veggie, Cheese and Bean Casserole calories by ingredient
Report Inappropriate Recipe

Karen K's Very-low Calorie Veggie, Cheese and Bean Casserole

Submitted by: SYLPHANON

Introduction

This recipe is extremely flexible. You could easily substitute other vegetables such as eggplant, Portobello mushrooms, golden zucchini to change up the recipe. Very filling and a huge portion!!!!! This recipe is extremely flexible. You could easily substitute other vegetables such as eggplant, Portobello mushrooms, golden zucchini to change up the recipe. Very filling and a huge portion!!!!!
Number of Servings: 6

Ingredients

    Peppers, red & green
    Canned plum tomatoes, 28 oz.
    cooking onion
    zucchini
    mushrooms, button or Portobello
    olive oil
    black pepper
    'oregano
    basil
    Freshly grated Parmesan cheese
    15-19 oz canned black beans
    Pace salsa
    Hot sauce (if spicier taste is desired)
    garlic
    celery

Directions

Chop onion into bite-size pieces. Mince garlic. In a Dutch oven or large frying pan, saute onion 3 minutes on medium high. Add garlic. Cook an additional 2 minutes. Chop peppers, celery, zucchini. Slice mushrooms. Add peppers and celery to onion and garlic and saute 2 minutes. Open can of tomatoes and measure out salsa. Add tomatoes and salsa. Add oregano, basil, black pepper and hot sauce if desired. Add mushrooms and zucchini. Drain can of black beans. Add black beans. Adjust spices, if required. Continue cooking on medium simmer for about 45 minutes to one hour to allow flavours to meld. Upon serving, add freshly grated Parmesan cheese. Can be served with a salad for lunch or on top of rice or noodles for dinner (add rice/pasta/salad extras into your calculations as this is only for this recipe). Enjoy!

Number of Servings: 6

Recipe submitted by SparkPeople user SYLPHANON.






Great Stories from around the Web


Rate This Recipe