Southwestern Bean Casserole
Nutritional Info
- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 470.4
- Total Fat: 17.0 g
- Cholesterol: 10.8 mg
- Sodium: 795.0 mg
- Total Carbs: 62.5 g
- Dietary Fiber: 13.2 g
- Protein: 20.0 g
View full nutritional breakdown of Southwestern Bean Casserole calories by ingredient
Number of Servings: 6
Ingredients
-
1 cup chopped onion
2 garlic cloves
1 cup canned cream-style corn
1/2 cup canned (drained) green chiles
1/2 cup salsa
1/2 teaspoon Cumin
1/2 teaspoon black pepper
2 (15.5 oz) cans of pinto beans
1 (14.5 oz) can stewed tomatoes (undrained)
1 cup shredded reduced fat cheddar cheese
3/4 cup yellow cornmeal
1/4 cup flour
1 teaspoon sugar
1/4 teaspoon salt
1/4 cup canola oil
2 egg whites slightly beaten
Directions
1. preheat oven to 375 degrees
2. Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Saute for 3 minutes.
4. Add 1/2 cup corn, 1/4 cup chiles, salsa and the next five ingredients (through tomatoes). Bring to a boil. Reduce heat and simmer 15 minutes. Pour mixture in a 13x9 inch baking sheet coated with cooking spray. Sprinkle with 1/2 cup of cheese and set aside.
5. Combine cornmeal, flour, sugar, 1/4 teaspoon of salt in a medium bowl. Combine remaining 1/2 cup corn remaining 1/4 cup chiles, remaining 1/4 cup cheese, buttermilk, eggs and oil. Add to cornmeal mixture stirring until moist. Spread batter evenly over bean mixture. Bake at 375 for 25 minutes or until lightly browned.
Serving Size: 1/6 of pan
Number of Servings: 6
Recipe submitted by SparkPeople user ELSQM9.
2. Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Saute for 3 minutes.
4. Add 1/2 cup corn, 1/4 cup chiles, salsa and the next five ingredients (through tomatoes). Bring to a boil. Reduce heat and simmer 15 minutes. Pour mixture in a 13x9 inch baking sheet coated with cooking spray. Sprinkle with 1/2 cup of cheese and set aside.
5. Combine cornmeal, flour, sugar, 1/4 teaspoon of salt in a medium bowl. Combine remaining 1/2 cup corn remaining 1/4 cup chiles, remaining 1/4 cup cheese, buttermilk, eggs and oil. Add to cornmeal mixture stirring until moist. Spread batter evenly over bean mixture. Bake at 375 for 25 minutes or until lightly browned.
Serving Size: 1/6 of pan
Number of Servings: 6
Recipe submitted by SparkPeople user ELSQM9.