Cheesy Bean Casserole

Beans and cheese pack this casserole full of good-for-you fiber and calcium.

Yield:

4 servings (serving size: about 2 cups)

Recipe from

Nutritional Information

Calories 274
Caloriesfromfat 0.0 %
Fat 6.9 g
Satfat 4.1 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 17.6 g
Carbohydrate 35.4 g
Fiber 12.8 g
Cholesterol 20 mg
Iron 0.8 mg
Sodium 257 mg
Calcium 250 mg

Ingredients

Cooking spray
1 cup chopped onion
2 (16-ounce) cans chili hot beans, drained
2 (14 1/2-ounce) cans no-salt-added whole tomatoes, drained and chopped
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese

Preparation

1. Preheat oven to 400º.

2. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; sauté until tender. Stir in beans and next 3 ingredients. Cook 3 minutes or until thoroughly heated, stirring well.

3. Spoon mixture into 4 individual baking dishes or 1 (8-inch) square baking dish; sprinkle with cheese. Bake, uncovered, at 400° for 5 minutes or until cheese melts. Let stand 5 minutes.

carbo rating: 23

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005