Spicy Black Bean - Corn Casserole
So we're cooking up one of my favorite slow-cooker meals this evening. The following recipe is from the Cooking Light cookbook "Slow Cooker."
Spicy Black Bean-Corn Casserole
3 tablespoons diced green chiles, divided
1/2 cup salsa
1/4 cup chopped green onions
1/4 cup chopped fresh cilantro
1 can (15 oz) black beans, rinsed and drained
1 can (10 oz) corn with red and green bell peppers, drained
1 can (10 oz) enchilada sauce
1/2 cup egg substitute
1 package (8 1/2 oz) corn muffin mix
2 tablespoons chopped bottled roasted red bell peppers
1 1/2 cups (6 oz) shredded reduced-fat Mexican blend cheese
6 tablespoons sour cream
1 1/2 teaspoons thinly sliced fresh cilantro
Coat slow cooker with cooking spray.
1. Place 2 tablespoons green chiles and next 6 ingredients in slow cooker, stir well. Cover and cook on LOW for 4 hours.
2. Combine remaining 1 tablespoon green chiles, egg substitute, muffin mix, and roasted red bell peppers in a bowl. Spoon batter evenly over bean mixture in cooker. Cover and cook 1 hour or until corn bread is done.
3. Sprinkle cheese over corn bread. Cover and cook 5 minutes or until cheese melts.
Top each serving with sour cream, sprinkle with cilantro.
CALORIES 366 (30% from fat); FAT 12.4g; PROTEIN 17.2g; CARB 49.6g; FIBER 5.6g; CHOL 28mg; IRON 2.7mg; SODIUM 1,407mg; CALC 307mg
Spicy Black Bean-Corn Casserole
3 tablespoons diced green chiles, divided
1/2 cup salsa
1/4 cup chopped green onions
1/4 cup chopped fresh cilantro
1 can (15 oz) black beans, rinsed and drained
1 can (10 oz) corn with red and green bell peppers, drained
1 can (10 oz) enchilada sauce
1/2 cup egg substitute
1 package (8 1/2 oz) corn muffin mix
2 tablespoons chopped bottled roasted red bell peppers
1 1/2 cups (6 oz) shredded reduced-fat Mexican blend cheese
6 tablespoons sour cream
1 1/2 teaspoons thinly sliced fresh cilantro
Coat slow cooker with cooking spray.
1. Place 2 tablespoons green chiles and next 6 ingredients in slow cooker, stir well. Cover and cook on LOW for 4 hours.
2. Combine remaining 1 tablespoon green chiles, egg substitute, muffin mix, and roasted red bell peppers in a bowl. Spoon batter evenly over bean mixture in cooker. Cover and cook 1 hour or until corn bread is done.
3. Sprinkle cheese over corn bread. Cover and cook 5 minutes or until cheese melts.
Top each serving with sour cream, sprinkle with cilantro.
CALORIES 366 (30% from fat); FAT 12.4g; PROTEIN 17.2g; CARB 49.6g; FIBER 5.6g; CHOL 28mg; IRON 2.7mg; SODIUM 1,407mg; CALC 307mg