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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 484.6
  • Total Fat: 16.5 g
  • Cholesterol: 48.2 mg
  • Sodium: 1,036.6 mg
  • Total Carbs: 63.3 g
  • Dietary Fiber: 17.5 g
  • Protein: 24.2 g

View full nutritional breakdown of Layered Three Bean Casserole calories by ingredient
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Layered Three Bean Casserole

Submitted by: RD03875

Introduction

There is no claim to be anything low in this one except there is no meat..
Use common sense when selecting ingredients and making this recipe. I used low fat, low sodium items but none of them were found in the Spark food data base.
Please note the changes in the ingredient list because some items were NOT found in the Spark Data base.
I also RINSED each can of beans very well before using them.
This recipe can be a main dish supper, a side dish, a party dish, a vegetarian dish
There is no claim to be anything low in this one except there is no meat..
Use common sense when selecting ingredients and making this recipe. I used low fat, low sodium items but none of them were found in the Spark food data base.
Please note the changes in the ingredient list because some items were NOT found in the Spark Data base.
I also RINSED each can of beans very well before using them.
This recipe can be a main dish supper, a side dish, a party dish, a vegetarian dish

Number of Servings: 6

Ingredients

    3 Poblano Peppers (differs from the nutrition info list because Poblano peppers are NOT in the data base)
    1 cup reduced fat Sour Cream
    1/4 cup low fat Milk
    9 Corn Tortillas (I used whole wheat flour tortillas)
    2 cups Salsa Verde (could NOT find this in the Spark Data base)
    1 15 oz can black Beans (well rinsed)
    6 oz low fat Monterey Cheese, shredded
    1 16 oz can low fat Refried Beans
    1 15 oz can low sodium pink or kidney Beans, well rinsed and drained
    1 small red Onions, very thinly sliced
    1/2 cup fresh Cilantro,
    1/4 cup sliced black olives (not included in nutrition info)

Directions

Broil or roast peppers until skin turns black on all sides. Wrap in foil; let cool. Peel off skin if desired, I did not because it tasted good. Remove and discard stems and seeds. Thinly slice peppers

Set oven temp to 350

In med. bowl, mix sour cream and milk until blended.
In 9 x 9 baking pan or dish, arrange 3 tortillas in a single layer, tearing 1 tortilla in 1/2 to fit.
Top with 1/3 or the sour cream and salsa, all of the black beans, 1/3 of the cheese and 1/3 of the peppers, spreading each in an even layer.
Repeat using the tortillas, sour cream, salsa, refried beans, peppers, and cheese.
Repeat again using 3 more tortillas , the kidney or pink beans and the rest of the ingredients.
NOTE:(At this point, this can be covered and refrigerated UP TO ONE DAY AHEAD if desired)

Place baking dish on jelly-roll type pan to catch any drips and bake uncovered 40-50 minutes or until mixture bubbles.

Sprinkle with onion slices and cilantro. Let rest 10 minutes before serving.

Use your common sense on serving size, I used 1 cup is 1 serving size because of diabetes.

Can serve either 4 or 6

Number of Servings: 6

Recipe submitted by SparkPeople user RD03875.






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