Healthy Bean Recipes

Ingredients:

1 tsp canola oil
1 small onion, finely chopped
2 eggs
1 cup milk
1/2 tsp salt
4 drop hot pepper sauce
2 cup cooked kidney or brown beans
14 oz can cream-style corn

Instructions:

This recipe is suitable for a gluten-free diet.

Heat oil over medium heat in a small nonstick skillet. Cook onion, stirring
occasionally about 4 minutes or until translucent.

In 6 cup casserole sprayed with nonstick coating, beat eggs, milk, salt and
hot pepper sauce until smooth. Stir in beans, corn and cooked onion. Mix
well.

Place casserole in larger pan. Pour enough hot water into larger pan to
come 2 inches up sides. Bake at 350 F for 20 minutes. Stir mixture and
bake 20 minutes longer or until tester inserted near centre comes out
clean.

1/6 recipe - 181 calories, 1 1/2 starch, 1 protein choice 3 grams total
fat, 1 gram saturated fat, 74 mg cholesterol, 9 grams protein, 29 grams
carbohydrate, 376 mg sodium, 389 mg potassium. Very high fibre.

Tex-Mex variation: Add 1/3 cup chopped papper or 2 tsp chopped pickled
jalapeno pepper.

Adapted from Full of Beans by V. Currie & Kay Spicer 1993 ISBN
0-9695688-1-9 Mighton House, Box 399, Campbellville, Ont. L0P 1B0 Shared
but not tested by Elizabeth Rodier Feb 94.

Servings: 6