Name: Black Bean Casserole
Ingredients: 1 tablespoon olive oil; 1 cup chopped onions; 3/4 cup plus 2 tablespoons yellow cornmeal (4 1/2 oz); 2 teaspoon chili powder; 1 1/4 cup skim milk; 1 pound can black beans, rinsed and drained; 1 can (16-ounce) whole kernel corn, drained; 1 can (16-ounce) stewed tomatoes; 1 can (4-ounce) can chopped green chilies, drained (I just used jalapenos); 1/4 cup shredded lowfat Cheddar cheese

Black Bean Casserole

3 Comments

Black bean lovers will love this simple casserole recipe. It pairs perfectly with garlic lime chicken or steak. The best thing about this recipe is that the ingredients are inexpensive, but it will still feed a whole crowd.

Ingredients

1 tablespoon olive oil
1 cup chopped onions
3/4 cup plus 2 tablespoons yellow cornmeal (4 1/2 oz)
2 teaspoons chili powder
1 1/4 cup skim milk
1 pound can black beans, rinsed and drained
1 can (16-ounce) whole kernel corn, drained
1 can (16-ounce) stewed tomatoes
1 can (4-ounce) can chopped green chilies, drained (I just used jalapenos)
1/4 cup shredded lowfat Cheddar cheese

Instructions

Preheat oven to 350 degrees F.
Lightly oil an 8-inch square baking pan or spray with a non-stick cooking spray.
In a large bowl, combine all ingredients, except Cheddar cheese. Mix well. Place in prepared pan.
Sprinkle with Cheddar cheese.
Bake uncovered for 45 minutes.

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lizzarddo

Feb 11, 2013

i kicked this up a notch by sauteeing the onion in EVOO and adding a few small sweet red peppers. used thawed frozen corn and cooked dried beans to cut back on sodium & pinch pennies. to add more flavor, i used a tsp. of cumin, some oregano, salt, pepper, used a jar of mango salsa in place of the stewed tomatoes, added about 1/2 cup of leftover shredded taco chicken meat from a slowcooker meal last week, substituted pepper jack cheese in place of the cheddar, and topped with crumbled leftover taco shells, added for the last 10 minutes of baking. definitely a meal i will make again!