Email to Phyllis_ aka_ Filus      

Vegetable: Hot three-Bean Casserole -12 -- e-w

Source of Recipe

Best Recipes Diabetic Cooking 2003
Hot three-Bean Casserole -12 -- e-w

Serves: 12 side-dish

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

Heat olive oil in large skillet over medium heat until hot. Add onion, celery and garlic. Cook and stir for 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.

One 1/2-cup serving equals: 118 calories…3 gm fat (1 gm saturated)…20 gm carbohydrate…0 mg cholesterol…6 gm fiber…6 gm protein…98 mg sodium +++ EXC: 1 starch…1 vegetable…1/2 fat +++WWP: 1