Southwestern Bean and Corn Casserole Recipe


Submitted by kcp118

Makes 9 servings


delicious, 2 WW pts

Ingredients
15 oz kidney beans
6 oz nonfat cheddar cheese
12 oz. frozen corn
4 oz. green chili peppers, diced
1 dash tabasco sauce
1 medium zucchini, sliced
8 oz tomato sauce
1/2 cup cornmeal
1/2 cup skim milk
1/4 cup egg substitute
Directions
  1. Preheat oven to 350*F. Spray a 9 inch casserole dish with nonstick spray. Combine beans, corn, 3/4 of the cheese, tomato sauce, chilies and tobasco sauce; mix well and spread into casserole.

  2. Combine cornmeal, milk, and egg substitute; blend well then pour over vegetable mixture. Bake 40 minutes, then top with remaining cheese. Bake a few more minutes or until cheese melts.

Categories

Side Dish

Nutrition Facts
Serving Size 190.8g
Amount Per Serving
Calories
195
Calories from Fat
17
% Daily Value*
Total Fat
1.9g
3%
Saturated Fat
0.2g
1%
Cholesterol
4mg
1%
Sodium
444mg
19%
Total Carbohydrates
33.5g
11%
Dietary Fiber
8.5g
34%
Sugars
9.0g
Protein
14.0g
Vitamin A 77% • Vitamin C 21%
Calcium 23% • Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend



Calorie Breakdown (?)
Nutrition Breakdown
Daily Values (?)
Daily Values

Nutritional Analysis

Nutrition Grade
95% confidence
A 		  Good points
  • Very low in saturated fat
  • Very low in cholesterol
  • High in calcium
  • High in dietary fiber
  • Very high in vitamin A
  • High in vitamin C
    		•    Bad points
  • High in sugar
    		•
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