Black bean casserole

[Mary]

Black bean casserole
main meals
POINTS® Value: 4
Servings: 6

Preparation Time: 10 min
Cooking Time: 45 min
Level of Difficulty: Easy
Course: main meals


Ingredients
1 cup onion(s), chopped
1 cup whole-grain yellow cornmeal
2 tsp chili powder
1 1/4 cup fat-free skim milk
15 oz can of whole kernel corn drained
15 oz can black beans, drained and rinsed
15 oz can tomatoes, diced
4 oz Old El Paso Peeled Chopped Green Chilies
1/4 cup shredded fat-free cheddar cheese
Instructions

Preheat oven to 350. Spray a 9x13 baking dish with non-stick spray. Combine all ingredients (except cheese) in a large bowl. Mix well, pour into a prepared pan. Bake 45 minutes. Sprinkle with fat-free cheese immediately after removing from the oven. If it doesn't melt, stick back in the oven for a minute.

 

[Cooker]

OLE'
​

sounds like a good one, thanks​

 

[Mary]

OLE'
​

sounds like a good one, thanks​

I credit it with helping me get the first 8 pounds off! We usually have it twice a week for dinner.

 

[Cooker]

I credit it with helping me get the first 8 pounds off! We usually have it twice a week for dinner.

Sounds like a gas

 

[Mary]

Sounds like a gas

Add your much desired prune juice as an accompaniment, and you've got a BLOW-OUT!
*Bubba made me write this*

 

[JCSydney]

What! Where's the snake in this recipe?

 

[Dina]

Sounds good anyway!
I need Protein alternatives: since I had my bovine replacement I wont eat beef anymore, Thanks, Dina

 

[Mary]

Sounds good anyway!
I need Protein alternatives: since I had my bovine replacement I wont eat beef anymore, Thanks, Dina

Same thing here, Dina.
I just can't face beef for dinner with this bovine constructed valve in my chest.

 

[Wise]

Sounds good Mary. Hey, I'll just get out the Beano and chow down!

 

[Wise]

Sounds good Mary. Hey, I'll just get out the Beano and chow down!

Actually, I just read this recipe to Cindy. She is in love. So, I'd say we'll eat this soon!

 

[PJmomrunner]

Ooh, Mary, that looks like a keeper. Thanks!

 

[catwoman]

Mary:

Thanks for the recipe. I've e-mailed the link to it to several friends.

I'll have to try it some time.

 

[Mary]

Mary:

Thanks for the recipe. I've e-mailed the link to it to several friends.

I'll have to try it some time.

Marsha,
After you try it, you will really thank me! It is good. The cornmeal and milk give it a texture/consistency that after I baked it, I had to check the recipe to make sure I hadn't put sour cream in it and forgot that I had!
Other than chopping the onions (and you can use onion powder instead) this is ready to stick in the oven in under five minutes.

 

[hensylee]

Same thing here, Dina.
I just can't face beef for dinner with this bovine constructed valve in my chest.

...........possum?

 

[Dina]

I grew up in Louisville, Ky and after seeing it on the road I dont think I could
stomach possum either
I guess I'll just survive on beans and p.butter for my protein

 

[AgilityDog]

That does sound good, and if you are on WW Core, that's a Core meal! no points! If I use frozen corn, make my own black beans, and chop fresh chilis, I bet I can reduce the sodium from the canned ingredient version (salt is evil, salt is evil, salt is evil). I think I'll fix that for lunches next week. Yummy.

 

[Wise]

Mary, we had the casserole. It was good!

Our stove is a little off, so we added 10 degrees to the cooking temp. However, it was drier than we expected. So, next time we'll follow the directions as written.

I think I might add another can of the chilis and a little more chili powder; only because we like those flavors.

Yummy! Thanks for posting the recipe.

 

[Mary]

I'm glad you liked it!
I told you it was quick and easy to make, and it is, isn't it?

 

[Nancy]

For no salt or low salt ingredients check out

http://www.healthyheartmarket.com/

They have no salt beans, and also some great hot sauces and spices.

I used them a LOT for Joe's meals.

Nice to deal with, fast delivery.

 

[Wise]

I'm glad you liked it!
I told you it was quick and easy to make, and it is, isn't it?

VERY easy to make!

Now we bought the low salt black beans, then as the recipe called for drained and rinsed them. I THOROUGHLY rinsed them. Don't know how much sodium that disposes of, but I'm sure it helps.