Main DishesJune 01, 2017
Calories
801
Sodium
386mg
16% DV
Fat
11g
17% DV
Protein
27g
54% DV
Carbs
147g
50% DV
Fiber
18g
74% DV
Healthy Black Bean Casserole
23
This Healthy Black Bean Casserole is the best combination of a salad and casserole.
6
2 cups cooked brown rice (any kind works)
1 (15 oz) can black (or pinto) beans
2 cups frozen (or canned) sweet corn
2 tablespoons milk
½ lime, juiced
¼ cup green bell pepper, diced
¼ cup purple onion, diced
4 oz cream cheese, cubed
chopped cilantro (fresh or frozen)
1 tablespoon cumin
1 tablespoon smoked paprika
1 tablespoon garlic, minced
1 tablespoon chili powder
salt/pepper to taste
1 (15 oz) can black (or pinto) beans
2 cups frozen (or canned) sweet corn
2 tablespoons milk
½ lime, juiced
¼ cup green bell pepper, diced
¼ cup purple onion, diced
4 oz cream cheese, cubed
chopped cilantro (fresh or frozen)
1 tablespoon cumin
1 tablespoon smoked paprika
1 tablespoon garlic, minced
1 tablespoon chili powder
salt/pepper to taste
Preheat oven to 425F degrees and prepare a 8x8 baking dish with non-stick spray
Add all ingredients in large mixing bowl and stir until evenly combined
Transfer mixture to prepared baking dish
...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
801
Sodium
386mg
16% DV
Fat
11g
17% DV
Protein
27g
54% DV
Carbs
147g
50% DV
Fiber
18g
74% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat4g24%
Polysaturated Fat2g18%
Monosaturated Fat3g21%
Cholesterol23mg7%
Sodium386mg16%
Potassium1447mg41%
Protein27g54%
% DAILY VALUE*
Total Carbohydrate
Fiber18g74%
Sugar4g8%
Vitamin A1394IU27%
Vitamin B60.7900000000000003mg39%
Vitamin C4mg6%
Calcium150mg15%
Iron6mg35%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.