Southwestern Bean Casserole

Yield: 7 servings (serving size: 1 cup)

Ingredients

• 1  teaspoon  vegetable oil
• Cooking spray
• 1  cup  chopped onion
• 2  garlic cloves, minced
• 1  cup  canned no-salt-added cream-style corn, divided
• 1/2  cup  drained canned chopped green chiles, divided
• 1/2  cup  bottled salsa
• 1/2  teaspoon  salt
• 1/4  teaspoon  ground cumin
• 1/4  teaspoon  pepper
• 2  (16-ounce) cans pinto beans, drained
• 1  (14.5-ounce) can no-salt-added stewed tomatoes, undrained
• 1  cup  (4 ounces) shredded reduced-fat cheddar cheese, divided
• 3/4  cup  yellow cornmeal
• 1/4  cup  all-purpose flour
• 1  teaspoon  sugar
• 1/4  teaspoon  salt
• 1/2  cup  low-fat buttermilk
• 1/4  cup  vegetable oil
• 2  egg whites, lightly beaten

Preparation

Preheat oven to 375°.

Heat 1 teaspoon vegetable oil in a large saucepan coated with cooking spray over medium-high heat. Add onion and garlic, and saute 3 minutes. Add 1/2 cup corn, 1/4 cup chiles, salsa, and next 5 ingredients (salsa through tomatoes), and bring to a boil. Reduce heat, and simmer 15 minutes. Pour mixture into a 13 x 9-inch baking dish coated with cooking spray, and sprinkle with 1/2 cup cheese; set mixture aside.

Combine cornmeal, flour, sugar, and 1/4 teaspoon salt in a medium bowl. Combine 1/2 cup corn, 1/4 cup chiles, 1/2 cup cheese, buttermilk, 1/4 cup oil, and egg whites, and add to cornmeal mixture, stirring just until moist. Spread batter evenly over bean mixture. Bake casserole at 375° for 25 minutes or until corn bread is lightly browned.

Nutritional Information

Calories:

376 (30% from fat)

Fat:

12.5g (sat 3.5g,mono 2.7g,poly 4.5g)

Protein:

16.5g

Carbohydrate:

51.3g

Fiber:

5.2g

Cholesterol:

11mg

Iron:

3.6mg

Sodium:

680mg

Calcium:

225mg