black bean corn cassarole

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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
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Introduction

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 servings
Number 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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