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Southwestern Bean Casserole

Yield 7 servings (serving size: 1 cup)

Ingredients

  • 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

Nutrition 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

How to Make It

  1. Preheat oven to 375°.

  2. 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.

  3. 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.