Chili Bean Casserole (lacto) Recipe
Yield: 4 ServingsRecipe by luhu.jp
Ingredients:
1 cup: Raw rice,
1 cup: No fat plain yogurt,
1: To 2 T chopped fresh,
Cilantro, see note
1/4 cup: Tomatillo, (green) taco
Sauce,
1: Onion, sliced
x Several/many cloves of,
Garlic, minced
1: Splash of white wine,
2 cup: Frozen or canned corn,
Thawed/drained,
1: 4oz can of sliced black,
Olives, drained
1 medium: Zucchini, sliced
1: 14 oz, (approx) can of chili
Spiced beans, see note
1: Ripe tomato, seeded and
Chopped,
Directions:
Preheat oven to 350 degrees F. Put rice on to cook. Mix yogurt with
cilantro and taco sauce. Set aside. "Saute" onions and garlic in wine
till soft.
In a casserole dish spritzed with PAM layer: corn, cooked rice,
olives, zucchini, onion/garlic. Pour beans over all. Cover and cook
in 350 oven for 30 minutes or until heated thoroughly.
Sprinkle tomatoes over top and drizzle with yogurt mixture. Serve.
Notes:
Buy fresh cilantro, wash, dry completely, chop and freeze spread out
on a piece of wax paper. Store in a zip lock baggie and then you can
have fresh cilantro anytime.
I bought the grocery store brand of "Mexican style chili beans." They
have little/no fat in them.
Variations: scallions: shredded lettuce on top with tomato, mushrooms
sauted with onions, etc.
Source: I made up this recipe after having something similar in a
restaurant. The measurements are flexible
Posted by Katherine Albitz to the Fatfree Digest
[Volume 15 Issue 11] Feb. 11, 1995.
Individual recipes copyrighted by originator. FATFREE Recipe
collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.
1.80
Source from luhu.jp
cilantro and taco sauce. Set aside. "Saute" onions and garlic in wine
till soft.
In a casserole dish spritzed with PAM layer: corn, cooked rice,
olives, zucchini, onion/garlic. Pour beans over all. Cover and cook
in 350 oven for 30 minutes or until heated thoroughly.
Sprinkle tomatoes over top and drizzle with yogurt mixture. Serve.
Notes:
Buy fresh cilantro, wash, dry completely, chop and freeze spread out
on a piece of wax paper. Store in a zip lock baggie and then you can
have fresh cilantro anytime.
I bought the grocery store brand of "Mexican style chili beans." They
have little/no fat in them.
Variations: scallions: shredded lettuce on top with tomato, mushrooms
sauted with onions, etc.
Source: I made up this recipe after having something similar in a
restaurant. The measurements are flexible
Posted by Katherine Albitz
[Volume 15 Issue 11] Feb. 11, 1995.
Individual recipes copyrighted by originator. FATFREE Recipe
collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.
1.80
Source from luhu.jp