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

Name: Karen K''s Very-low Calorie Veggie, Cheese and Bean Casserole Recipe
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 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

Minutes to Prepare: 15
Minutes to Cook: 60

Number of Servings: 6

Ingredients

Peppers, red & greenCanned plum tomatoes, 28 oz.cooking onionzucchinimushrooms, button or Portobelloolive oilblack pepper'oreganobasilFreshly grated Parmesan cheese15-19 oz canned black beans Pace salsaHot sauce (if spicier taste is desired)garliccelery

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.

Servings Per Recipe: 6

Nutritional Info 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

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