Chili bean casserole (lacto)
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | cup | Raw rice |
| 1 | cup | No fat plain yogurt |
| 1 | To 2 T chopped fresh | |
| Cilantro (see note) | ||
| ¼ | cup | Tomatillo (green) taco |
| Sauce | ||
| 1 | Onion, sliced | |
| x | Several/many cloves of | |
| Garlic, minced | ||
| 1 | Splash of white wine | |
| 2 | cups | 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 <kra@...> 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@... using MMCONV. Archived through kindness of Karen Mintzias, km@....
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