COOK CARDIO: Monterey Beans And Corn Casserole

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* Exported from MasterCook *

 

Monterey Beans And Corn Casserole

 

Recipe By : The Cooking Cardiologist, by Richard Collins, page 176

Serving Size : 8 Preparation Time :0:00

Categories : Beans And Legumes Main Dishes, Vegetarian

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

15 ounces canned red kidney beans -- drained

12 ounces fat-free American or cheddar -- grated

12 ounces canned corn -- drained

4 ounces canned chopped green chiles -- drained

8 ounces canned tomato sauce

1 medium zucchini

sliced 1/8 " thick

1/2 cup cornmeal

1/2 cup soy milk lite

1/4 cup Egg Beaters -- (egg substitute)

1 dash Tabasco sauce -- (optional)

 

Serving Size: 8

 

In a 9 inch sprayed glass casserole dish, combine beans, corn, 3/4 cup of

the cheese, tomato sauce, chiles and Tabasco; mix well. Top with the

zucchini. Combine cornmeal, milk and Egg Beater; mix well. Pour over the

vegetable mixture. Bake in a 350 degree oven 35-40 minutes. Sprinkle with

remaining 3/4 cup of cheese, continue baking about 2-3 more minutes until

cheese melts.

 

Nutritional analysis: Calories 136, Fat 0.7, Cholesterol 6, Carbohydrate

22, Protein 16.9, Sodium 923, Potassium 315, Calcium 20.

 

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