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    Hot Three Bean Casserole - 12 -- e-w

    Source of Recipe

    Adapted From TOH Diabetic Cookbook 2005
    Hot Three Bean Casserole - 12 -- e-w
    Serves: 12

    2 T. olive oil
    1 c. coarsely chopped onion
    1 c. chopped celery
    1 15-oz. can chickpeas (garbanzo beans), rinsed and drained
    1 15-oz. can kidney beans, rinsed and drained
    1 c. coarsely chopped fresh tomato
    1 8-oz. can tomato sauce
    1 c. water
    1 to 2 jalapeno peppers, minced (wear protective gloves and avoid touching face)
    1 T. chili powder
    2 tsp. sugar
    1-1/2 tsp. ground cumin
    1/4 tsp. salt
    1 tsp. dried oregano leaves
    1/4 tsp. black pepper
    2-1/2 c. (10-oz.) frozen cut green beans

    Optional: Fresh oregano, for garnish

    Heat olive oil in large skillet over medium heat until hot. Add the first 3 ingredients. Cook and stir 5 minutes or until onion is translucent.

    Add remaining ingredients except green beans. Bring to a boil. Reduce heat to low; simmer, uncovered, 20 minutes. Add green beans; simmer, uncovered, 10 minutes or until green beans are just tender. Garnish with fresh oregano, if desired.

    One 1/2-cup serving equals: 118 calories…3 gm fat (trace saturated)…6 gm protein…20 gm carbohydrate…6 gm fiber…0 mg cholesterol…373 mg sodium +++EXC: 1 starch…1 vegetable…1/2 fat +++WWP:1

 

 

 


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