Bean Casserole
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
2 |
medium |
carrots -- diced |
|
2 |
large |
rib celery -- diced |
|
1 |
medium |
sweet onion -- diced |
|
1 |
clove |
garlic -- minced |
|
14 1/2 |
ounces |
diced tomatoes -- drained |
|
1 |
cup |
frozen corn |
|
16 |
ounces |
low sodium kidney beans -- canned -- drained and rinsed |
|
15 |
ounces |
garbanzo beans -- canned -- drained and rinsed |
|
8 |
ounces |
no salt added tomato sauce |
|
4 |
ounces |
green chilies |
|
2 |
tablespoons |
no salt added tomato paste |
|
2 |
tablespoons |
olive oil |
|
1 |
medium |
green bell pepper -- diced |
Heat oven to 350°F. Heat Dutch oven to medium-high and add oil. Sauté carrots, onion, celery, and green pepper for 5 minutes or until softened. Add garlic, chili powder, and cumin and cook for one minute or until fragrant. Add rest of ingredients and mix well. Cover and bake for 45 to 50 minutes. Makes 8 servings. |
Per Serving: 208 Calories; 5g Fat (19.1% calories from fat); 8g Protein; 36g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 195mg Sodium. Exchanges: 1 1/2 Grain( Starch); 0 Lean Meat; 2 Vegetable; 1 Fat. |