Black Bean Casserole
This casserole is very high in fibre and bursting with flavor. The mix of black beans and vegetables helps boost the fibre of this recipe. One serving provides 14 g of fibre.
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1 TbspÌýOlive oilÌý15 mL
â…“ cupÌýOnion, dicedÌý75 mL
2 clovesÌýGarlic, mincedÌý2 cloves
½ cupÌýCelery, choppedÌý125 mL
1 cupÌýGreen bell pepper, choppedÌý250 mL
2 mediumÌýCarrots, choppedÌý2 medium
1–12 oz canÌýNo salt added kernel cornÌý341 mL
½ tspÌýCuminÌý2 mL
â…› tspÌýPepperÌý½ mL
1–19 oz can ÌýNo salt added black beans, drained and rinsedÌý540 mL
1–4 oz canÌýGreen chile peppers, choppedÌý127 mL
1 cupÌýCooked brown riceÌý250 mL
¼ cup ÌýParmesan cheeseÌý60 mL
2 Tbsp ÌýCilantro, chopped
Non-stick cooking sprayÌý30 mL
Directions:
1.ÌýPreheat oven to 350ºF (175°C). Lightly spray a 9 x 9 inch (23 x 23 cm) casserole dish with non-stick cooking spray.
2.ÌýHeat the olive oil in a skillet over medium heat and cook the onion, garlic and celery until tender-crisp. Add green peppers and carrots. Continue cooking until carrots are tender crisp.
3.ÌýAdd corn, cumin, pepper, black beans, chile peppers and cooked rice.
4.ÌýMix together and place in the casserole dish. Sprinkle with Parmesan cheese.
5.ÌýCover casserole and bake for 30 minutes or until heated through.
6.ÌýSprinkle with cilantro before serving.
Makes 4 servings (375 mL/ 1 ½ cup/ 408 g)
Per Serving: 330 calories, 7 g fat, (2 g saturated fat, 0 g trans fat), 410 mg sodium, 55 g carbohydrate, 15 g protein, 14 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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