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Raciónes: 6

Ingredientes

Cost per serving $0.32 view details
  • 1 tsp Canola oil
  • 1 sm Onion, finely minced
  • 2 x Large eggs
  • 1 c. Lowfat milk
  • 1/2 tsp Salt
  • 4 dsh Warm pepper sauce
  • 2 c. Cooked kidney or possibly brown beans
  • 14 ounce Can cream-style corn

Direcciones

  1. This recipe is suitable for a gluten-free diet.
  2. Heat oil over medium heat in a small nonstick skillet.
  3. Cook onion, stirring occasionally about 4 min or possibly till translucent/soft.
  4. In 6 c. casserole sprayed with nonstick coating, beat Large eggs, lowfat milk, salt and warm pepper sauce till smooth.
  5. Stir in beans, corn and cooked onion. Mix well.
  6. Place casserole in larger pan. Pour sufficient warm water into larger pan to come 2 inches up sides. Bake at 350 F for 20 min. Stir mix and bake 20 min longer or possibly till tester inserted near centre comes out clean.
  7. Tex-Mex variation: Add in 1/3 c. minced papper or possibly 2 tsp minced pickled jalapeno pepper.
  8. Campbellville, Ont. L0P 1B0

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Nutrition Facts

Amount Per Serving %DV
Serving Size 209g
Recipe makes 6 servings
Calories 184  
Calories from Fat 30 16%
Total Fat 3.43g 4%
Saturated Fat 0.92g 4%
Trans Fat 0.0g  
Cholesterol 72mg 24%
Sodium 470mg 20%
Potassium 446mg 13%
Total Carbs 31.16g 8%
Dietary Fiber 4.9g 16%
Sugars 5.47g 4%
Protein 10.08g 16%
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