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Ingredientes
- 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
- 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 min or possibly till translucent/soft.
- In 6 c. casserole sprayed with nonstick coating, beat Large eggs, lowfat milk, salt and warm pepper sauce till smooth.
- Stir in beans, corn and cooked onion. Mix well.
- 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.
- Tex-Mex variation: Add in 1/3 c. minced papper or possibly 2 tsp minced pickled jalapeno pepper.
- 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% |
