Black Bean Casserole Ole (Lacto) Recipe

Name: Black Bean Casserole Ole (Lacto)
Ingredients: 1 c. Minced onions; 3/4 c. Yellow corn meal; 2 tsp Chili pwdr; 1 c. Evaporated skim lowfat milk; 1/4 c. Water; 16 ounce Whole kernel corn, canned, d; 16 ounce Black beans, canned, rinse/d; 16 ounce Canned stewed tomatoes; 4 ounce Canned diced mild green chil

by Global Cookbook

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Servings: 6

Ingredients

Cost per serving $1.58 view details

1 c. Minced onions
3/4 c. Yellow corn meal
2 tsp Chili pwdr
1 c. Evaporated skim lowfat milk
1/4 c. Water
16 ounce Whole kernel corn, canned, d
16 ounce Black beans, canned, rinse/d
16 ounce Canned stewed tomatoes
4 ounce Canned diced mild green chil

Directions

Preheat oven to 350 degrees Lightly spray an 8" square baking pan with non stick spray. In a large bowl, combine all ingredients,. Mix well, Place in prepared pan. Bake uncovered 45 min. Nutrition (per serving): 293
Meatless, Page(s): 153

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Amount Per Serving	%DV
Serving Size 289g
Recipe makes 6 servings
Calories 453
Calories from Fat 45	10%
Total Fat 5.2g	7%
Saturated Fat 2.35g	9%
Trans Fat 0.0g
Cholesterol 12mg	4%
Sodium 170mg	7%
Potassium 1595mg	46%
Total Carbs 82.6g	22%
Dietary Fiber 14.9g	50%
Sugars 10.6g	7%
Protein 22.95g	37%

Black Bean Casserole Ole (Lacto) Recipe

Ingredients