Southwestern Bean Casserole
Nutritional Info
- Servings Per Recipe: 7
- Amount Per Serving
- Calories: 369.5
- Total Fat: 13.3 g
- Cholesterol: 12.1 mg
- Sodium: 761.0 mg
- Total Carbs: 49.2 g
- Dietary Fiber: 11.6 g
- Protein: 15.9 g
View full nutritional breakdown of Southwestern Bean Casserole calories by ingredient
Introduction
Adapted from Cooking Light, Nov. 1997 Adapted from Cooking Light, Nov. 1997Number of Servings: 7
Ingredients
-
* 1 teaspoon vegetable oil
* Cooking spray
* 1 cup chopped onion
* 2 garlic cloves, minced
* 1 cup canned no-salt-added cream-style corn, divided
* 1/2 cup drained canned chopped green chiles, divided
* 1/2 cup bottled salsa
* 1/2 teaspoon salt
* 1/4 teaspoon ground cumin
* 1/4 teaspoon pepper
* 2 (16-ounce) cans pinto beans, drained
* 1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained
* 1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided
* 3/4 cup yellow cornmeal
* 1/4 cup all-purpose flour
* 1 teaspoon sugar
* 1/4 teaspoon salt
* 1/2 cup low-fat buttermilk
* 1/4 cup vegetable oil
* 2 egg whites, lightly beaten
Directions
Preheat oven to 375°.
Heat 1 teaspoon vegetable oil in a large saucepan coated with cooking spray over medium-high heat. Add onion and garlic, and saute 3 minutes. Add 1/2 cup corn, 1/4 cup chiles, salsa, and next 5 ingredients (salsa through tomatoes), and bring to a boil. Reduce heat, and simmer 15 minutes. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray, and sprinkle with 1/2 cup cheese; set mixture aside.
Combine cornmeal, flour, sugar, and 1/4 teaspoon salt in a medium bowl. Combine 1/2 cup corn, 1/4 cup chiles, 1/2 cup cheese, buttermilk, 1/4 cup oil, and egg whites, and add to cornmeal mixture, stirring just until moist. Spread batter evenly over bean mixture. Bake casserole at 375° for 25 minutes or until corn bread is lightly browned.
Number of Servings: 7
Recipe submitted by SparkPeople user LOVELYMRSB.
Heat 1 teaspoon vegetable oil in a large saucepan coated with cooking spray over medium-high heat. Add onion and garlic, and saute 3 minutes. Add 1/2 cup corn, 1/4 cup chiles, salsa, and next 5 ingredients (salsa through tomatoes), and bring to a boil. Reduce heat, and simmer 15 minutes. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray, and sprinkle with 1/2 cup cheese; set mixture aside.
Combine cornmeal, flour, sugar, and 1/4 teaspoon salt in a medium bowl. Combine 1/2 cup corn, 1/4 cup chiles, 1/2 cup cheese, buttermilk, 1/4 cup oil, and egg whites, and add to cornmeal mixture, stirring just until moist. Spread batter evenly over bean mixture. Bake casserole at 375° for 25 minutes or until corn bread is lightly browned.
Number of Servings: 7
Recipe submitted by SparkPeople user LOVELYMRSB.