Hot Three-Bean Casserole from Healthy Diabetic Recipes

Hot Three-Bean Casserole Recipe

Recipe Ingredients:

2 tbsp olive oil
1 cup coarsely chopped onion
1 cup chopped celery
2 garlic cloves, minced
1 can chick-peas - (15 oz), drained, rinsed
1 can kidney beans - (15 oz), drained, rinsed
1 cup coarsely chopped tomato
1 can tomato sauce - (8 oz)
1 cup water
1 jalapeño pepper - (to 2), minced
1 tbsp chili powder
2 tsp sugar
1 1/2 tsp ground cumin
1 tsp salt
1 tsp dried oregano
1/4 tsp freshly-ground black pepper
2 1/2 cups frozen cut green beans - (10 oz)

Recipe Instructions:

Heat olive oil in large skillet over medium heat until hot. Add onion, celery and garlic. Cook and stir 5 minutes or until onion is translucent.

Add remaining ingredients except green beans. Bring to a boil; reduce heat to low. Simmer, uncovered, 20 minutes.

Add green beans. Simmer, uncovered, 10 minutes or until green beans are just tender. Garnish with fresh oregano.

This recipe yields 12 (1/2-cup) servings.

Exchanges Per Serving: 1 Starch, 1 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 118; Calories from Fat 24%; Total Fat 3g; Saturated Fat 1g; Protein 6g; Carbohydrates 20g; Cholesterol 0mg; Sodium 521mg; Dietary Fiber 6g.

Comments: Chick-peas and kidney beans add soluble fiber and protein to this spicy side-dish casserole.

Caution: Jalapeño peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch your eyes. Wash hands after handling jalapeño peppers.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-14-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 12

"When treasures are recipes they are less clearly, less distinctly remembered than when they are tangible objects. They evoke however quite as vivid a feeling-that is, to some of use who, considering cooking an art, feel that a way of cooking can produce something that approaches an aesthetic emotion. What more can one say? If one had the choice of again hearing Pachmann play the two Chopin sonatas or dining once more at the Cafe Anglais, which would one choose?"

~ Alice B. Toklas

 

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