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Monterey Beans And Corn Casserole

Healthycooking's picture
  Canned red kidney beans/Ranch beans / pinto beans 15 Ounce, drained, rinsed (1 Can)
  Grated non fat cheese 1 1⁄2 Cup (24 tbs) (Mozzarella / Cheddar)
  Canned whole kernel corn 12 Ounce, drained (1 Can)
  Canned chopped green chiles 4 Ounce, drained (1 Can)
  Tabasco sauce 1 Dash
  Zucchini 1 Medium, sliced
  Cornmeal 1⁄2 Cup (8 tbs)
  Skim milk 1⁄2 Cup (8 tbs)
  Egg beaters 1⁄4 Cup (4 tbs) (1 In Number)
  Tomato sauce 8 Ounce (1 Can)

Heat oven to 350° F.
In a 9-inch glass casserole dish that has been sprayed with a non-fat cooking spray, combine beans, corn, 3/4 cup of cheese, tomato sauce, chiles, and Tabasco; mix well.
Top with zucchini .
Combine cornmeal, skim milk, and Egg Beater; mix well.
Pour over vegetable mixture .
Bake 40 minutes.
Sprinkle with remaining 3/4 cup cheese; continue baking about 2-3 more minutes until cheese melts.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1326 Calories from Fat 71

% Daily Value*

Total Fat 8 g12.6%

Saturated Fat 1 g5.2%

Trans Fat 0 g

Cholesterol 22.1 mg7.4%

Sodium 4554.6 mg189.8%

Total Carbohydrates 213 g70.9%

Dietary Fiber 43.8 g175.1%

Sugars 52 g

Protein 110 g220%

Vitamin A 369.5% Vitamin C 237.4%

Calcium 199.1% Iron 68.1%

*Based on a 2000 Calorie diet


Monterey Beans And Corn Casserole Recipe