Black Bean Casserole
INGREDIENTS:
2 cn (15 oz) blck beans; rinsed
-and drained
1/4 c Chopped fresh cilantro
1/4 c Sliced green oniones(2-3)
1 ts Chili powder
1 ts Chopped fresh or 1/4 tsp
-dried oregano leaves
1/4 ts Ground cumin
1 Egg white; slightly beaten,
-or 2 Tbsp egg beaters
1/2 c Frozen corn; thawed
1/4 c Thick and chunky salsa
1/4 c Nonfat sour cream
2 tb Chopped fresh cilantro
2 cn (15 oz) blck beans; rinsed
-and drained
1/4 c Chopped fresh cilantro
1/4 c Sliced green oniones(2-3)
1 ts Chili powder
1 ts Chopped fresh or 1/4 tsp
-dried oregano leaves
1/4 ts Ground cumin
1 Egg white; slightly beaten,
-or 2 Tbsp egg beaters
1/2 c Frozen corn; thawed
1/4 c Thick and chunky salsa
1/4 c Nonfat sour cream
2 tb Chopped fresh cilantro
Recipes are from Pasta, Grains and Beans--Betty Crocker
Place beans in large bowl and mash. Stir in 1/4 c. cilantro, onions, chili powder, oregano, cumin and egg whiteuntil well blended. Spray both sides of each patty with nonstick cooking spray.
Spray 10 inch non-stick skillet with cooking spray; heat over med.-hi heat. Cook patties in skillet about 6 minutes/ side, or untill golden brown. Meanwhile, mix corn and salsa. Top each pattie with salsa mixture and garnish with sour cream and 2 Tblsp of citaltro.
1 serving, 322 calories, calories from fat 20, fat grams 2, Vit. A 44%, Vit. C 26%, Calcium 20%, Iron 36%.
Place beans in large bowl and mash. Stir in 1/4 c. cilantro, onions, chili powder, oregano, cumin and egg whiteuntil well blended. Spray both sides of each patty with nonstick cooking spray.
Spray 10 inch non-stick skillet with cooking spray; heat over med.-hi heat. Cook patties in skillet about 6 minutes/ side, or untill golden brown. Meanwhile, mix corn and salsa. Top each pattie with salsa mixture and garnish with sour cream and 2 Tblsp of citaltro.
1 serving, 322 calories, calories from fat 20, fat grams 2, Vit. A 44%, Vit. C 26%, Calcium 20%, Iron 36%.