Low Fat Casserole Recipes
Chili Bean Casserole (Lacto) Recipe
This Chili Bean Casserole (Lacto) Recipe is one of many in
our collection of Low Fat Recipes. these are culled from various
sources, some my own. whilst some are low carb recipes, there are also
some low fat recipes, and diabetic recipes. The one thing they
all have in common with this Chili Bean Casserole (Lacto) Recipe, is that they can
all be seen as diet recipes in one form or another.
Remember, this Chili Bean Casserole (Lacto) Recipe will only help you lose weight if you use it as part of a carefully controlled weight loss program.
Others who enjoyed this Chili Bean Casserole (Lacto) Recipe, also visited the following
sections::
Chili Bean Casserole (Lacto) Recipe
Chili Bean Casserole (Lacto) Recipe
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Ingredients:
1 cup raw rice
1 cup no fat plain yogurt
1 to 2 t chopped fresh
1 cilantro (see note)
1/4 cup tomatillo (green) taco
1 sauce
1 onion, sliced
1 several/many cloves of
1 garlic, minced
1 splash of white wine
2 cup frozen or canned corn
1 thawed/drained
1 4oz can of sliced black
1 olives, drained
1 medium zucchini, sliced
1 14 oz (approx) can of chili
1 spiced beans (see note)
1 ripe tomato, seeded and
1 chopped
Instructions:
Preheat oven to 350 degrees F. Put rice on to cook. Mix yogurt with
cilantro and taco sauce. Set aside. "Saute" onions and garlic in wine till
soft.
In a casserole dish spritzed with PAM layer: corn, cooked rice, olives,
zucchini, onion/garlic. Pour beans over all. Cover and cook in 350 oven for
30 minutes or until heated thoroughly.
Sprinkle tomatoes over top and drizzle with yogurt mixture. Serve.
Notes:
Buy fresh cilantro, wash, dry completely, chop and freeze spread out on a
piece of wax paper. Store in a zip lock baggie and then you can have fresh
cilantro anytime.
I bought the grocery store brand of "Mexican style chili beans." They have
little/no fat in them.
Variations: scallions: shredded lettuce on top with tomato, mushrooms
sauted with onions, etc.
Source: I made up this recipe after having something similar in a
restaurant. The measurements are flexible
Posted by Katherine Albitz <kra@sdd.hp.com> to the Fatfree Digest [Volume
15 Issue 11] Feb. 11, 1995.
Individual recipes copyrighted by originator. FATFREE Recipe collections
copyrighted by Michelle Dick 1995. Formatted by Sue Smith,
SueSmith9@aol.com using MMCONV. Archived through kindness of Karen
Mintzias, km@salata.com.
1.80á
Servings: 4
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This Chili Bean Casserole (Lacto) Recipe can only help you lose weight if it is part of a carefully controlled diet program.
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If you enjoyed this Chili Bean Casserole (Lacto) Recipe, or any of our other low fat recipes, please let us know. |
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