Southwestern Bean Casserole

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7 servings (serving size: 1 cup)


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1 teaspoon vegetable oil
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
1 cup canned no-salt-added cream-style corn, divided
1/2 cup drained canned chopped green chiles, divided
1/2 cup bottled salsa
1/2 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon pepper
2 (16-ounce) cans pinto beans, drained
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided
3/4 cup yellow cornmeal
1/4 cup all-purpose flour
1 teaspoon sugar
1/4 teaspoon salt
1/2 cup low-fat buttermilk
1/4 cup vegetable oil
2 egg whites, lightly beaten


Preheat oven to 375°.

Heat 1 teaspoon vegetable oil in a large saucepan coated with cooking spray over medium-high heat. Add onion and garlic, and saute 3 minutes. Add 1/2 cup corn, 1/4 cup chiles, salsa, and next 5 ingredients (salsa through tomatoes), and bring to a boil. Reduce heat, and simmer 15 minutes. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray, and sprinkle with 1/2 cup cheese; set mixture aside.

Combine cornmeal, flour, sugar, and 1/4 teaspoon salt in a medium bowl. Combine 1/2 cup corn, 1/4 cup chiles, 1/2 cup cheese, buttermilk, 1/4 cup oil, and egg whites, and add to cornmeal mixture, stirring just until moist. Spread batter evenly over bean mixture. Bake casserole at 375° for 25 minutes or until corn bread is lightly browned.

Created date

October 2003

Nutritional Information

Calories 376
Caloriesfromfat 30 %
Fat 12.5 g
Satfat 3.5 g
Monofat 2.7 g
Polyfat 4.5 g
Protein 16.5 g
Carbohydrate 51.3 g
Fiber 5.2 g
Cholesterol 11 mg
Iron 3.6 mg
Sodium 680 mg
Calcium 225 mg