Hot Three-Bean Casserole from Healthy Diabetic Recipes
Hot Three-Bean Casserole from Healthy Diabetic Recipes
 Kitchen Collection

If you are unsure whether this Hot Three-Bean Casserole recipe is suitable for your personal diabetic diet, please consult your doctor or a qualified nutritionalist.



“Every country possesses, it seems, the sort of cuisine it deserves, which is to say the sort of cuisine it is appreciative enough to want. I used to think that the notoriously bad cooking of the English was an example to the contrary, and that the English cook the way they do because, through sheer technical deficiency, they had not been able to master the art of cooking. I have discovered to my stupefaction that the English cook that way because that is the way they like it."
~ Waverly Root (1903-1982)


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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






“Food without wine is a corpse; wine without food is a ghost; united and well mitched they are as body and soul, living partners.”
~ Andre Simon (1877-1970)


 

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Important Note: This Hot Three-Bean Casserole recipe was located in the public domain.It is suitable' for diabetics and low carb diets solely because someone, somewhere, decided to publish them as such. I am not qualified in medicine or nutrition, so please use your own common sense when deciding which are appropriate for your particular diet.

This Hot Three-Bean Casserole recipe is located in our Bean Recipes section.

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This Hot Three-Bean Casserole Recipe may also be ideal for anyone following the Atkins diet, or seeking to reduce their carbohydrate intake for other reasons.