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RECIPE
15 INGREDIENTS16 STEPS1HR 15MIN

Southwestern Black Bean Casserole

5.0
2 Ratings

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A recipe by Skinny Ms: "This Mexican-inspired dish is low-fat, low-calorie and most of all, delicious. What’s even better is that when you’re in a time-crunch and are craving the flavors that define the southwest, you just can’t go wrong with this healthy casserole."
1HR 15MIN
Total Time

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Ingredients

US / METRIC
Servings:
2
Serves 2
1/2 cup
Canned Black Beans
14 oz
Tomatoes , diced
1/2 cup
Salsa
2 cloves
2/3 cup
1/3 cup
Jack and Cheddar Cheese
1 tsp
Ground Cumin
1 pckg
Chicken Base
2
Sweet Onions
1 Tbsp
1/4 cup
Canned Mild Diced Green Chiles
3
White Corn Tortillas
1/2 Tbsp
1/2 Tbsp

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Nutrition Per Serving

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CALORIES
1074
FAT
56.9 g
PROTEIN
54.6 g
CARBS
108.4 g

Cooking Instructions

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Step 1
Preheat oven to 350 degrees F (180 degrees C).
Step 2
Reserve four sprigs of Fresh Cilantro (0.5 ounce) for garnish. Remove stems from the leaves and discard. Roughly chop remaining cilantro leaves and set aside.
Step 3
Mince Garlic (2 clove) and divide in half. Peel and cut half a cup of the Sweet Onion (2) into quarter inch diced pieces, and set aside. In a small bowl, mix together one and a half cups of water and Chicken Base (1 package).
Step 4
In a colander, drain and rinse Canned Black Beans (1/2 cup).
Step 5
In a medium saucepan over medium heat, add Olive Oil (1/2 tablespoon). Add onion and saute three minutes until translucent.
Step 6
Add half of the garlic and saute for an additional minute.
Step 7
Add a quarter teaspoon of salt and ground black pepper. Half of the Ground Cumin (1 teaspoon), half of the Tomato (14 ounce) and half of the Canned Mild Diced Green Chiles (2.25 ounce). Cook for one minute, stirring constantly.
Step 8
Add Brown Rice (4 ounce) and chicken broth. Stir and cover. Cook rice for thirty five minutes or until all liquid has been absorbed. Remove from heat, fluff rice with a fork, and set aside.
Step 9
Meanwhile, in a medium saute pan over medium high heat, add Olive Oil (1 teaspoon). Add remaining garlic and saute for one minute.
Step 10
Add the drained and rinsed black beans, cook for one minute.
Step 11
Add the remaining cumin, a quarter teaspoon of salt and ground black pepper, and the cilantro. Stir to combine.
Step 12
Add Olive Oil (1 teaspoon) to the baking dish. Add one White Corn Tortilla (3), a quarter of the black bean mixture, half a cup of Salsa (1/2 cup) and a quarter of the Jack and Cheddar Cheese (1.5 ounce). Continue layering the ingredients until all have been used.
Step 13
Cover casserole with foil and bake for 20 minutes.
Step 14
Remove foil and continue to cook for nine minutes. Remove from heat. Slice the black bean casserole into quarters.
Step 15
Place the black bean casserole on the center of two plates. Garnish with Sour Cream (1 tablespoon) and cilantro sprigs. Place the rice on the side.
Step 16
Serve and enjoy!

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Nutrition Per Serving
Calories
1074
% Daily Value*
Fat
56.9 g
73%
Saturated Fat
6.1 g
30%
Trans Fat
0.0 g
--
Cholesterol
27.8 mg
9%
Carbohydrates
108.4 g
39%
Fiber
11.0 g
39%
Sugars
58.1 g
--
Protein
54.6 g
109%
Sodium
21231.7 mg
923%
Vitamin D
--
--
Calcium
334.8 mg
26%
Iron
3.9 mg
22%
Potassium
1083.2 mg
23%
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