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Monterey Beans And Corn Casserole Recipe
|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)|
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 mg
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
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.