Black Bean And Corn Casserole Recipe

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Servings: 8

Ingredients

Cost per serving $1.26 view details
  • 1 Tbsp. extra virgin olive oil
  • 1 c. minced onions
  • 2 tsp chili pwdr
  • 1 1/4 c. skim lowfat milk
  • 15 ounce canned black beans, liquid removed
  • 15 ounce canned corn kernels, liquid removed
  • 24 ounce canned stewed tomatoes
  • 4 ounce canned minced green chilies
  • 3/4 c. yellow cornmeal
  • 1/4 c. shredded reduced-fat cheddar cheese

Directions

  1. Nothing could be easier to make than this tasty, Mexican-inspired casserole. Along with a salad and some fruit, it makes a delicious entree to serve to guests. (
  2. Preheat oven to 350 degrees. Lightly oil an 8-inch square baking dish. In large bowl, combine all ingredients except cornmeal and cheese. Stir 1/2 c. cornmeal into mix. In small bowl, mix remaining 1/2 c. cornmeal with cheese and sprinkle over top of casserole. Bake, uncovered, till heated through and bubbly, about 45 min. Serve hot.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 254g
Recipe makes 8 servings
Calories 335  
Calories from Fat 38 11%
Total Fat 4.4g 6%
Saturated Fat 1.3g 5%
Trans Fat 0.0g  
Cholesterol 4mg 1%
Sodium 173mg 7%
Potassium 1194mg 34%
Total Carbs 60.18g 16%
Dietary Fiber 11.0g 37%
Sugars 7.81g 5%
Protein 16.84g 27%
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