Chili Bean Casserole Lacto
Ingredients| 1 cup raw rice 1 cup no fat plain yogurt 1 to 2 t chopped fresh 1 cilantro (see note) 1/4 cup tomatillo (green) taco 1 sauce 1 onion, sliced 1 several/many cloves of 1 garlic, minced 1 splash of white wine 2 cup frozen or canned corn 1 thawed/drained 1 4oz can of sliced black 1 olives, drained 1 medium zucchini, sliced 1 14 oz (approx) can of chili 1 spiced beans (see note) 1 ripe tomato, seeded and 1 chopped |
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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 <[email protected]> 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,
[email protected] using MMCONV. Archived through kindness of Karen
Mintzias, [email protected].
1.80á
Servings:
4
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