Chili Bean Casserole (Lacto) Recipe - Beans And Grains Recipes

1 c Raw rice

1 c No fat plain yogurt

1 To 2 T chopped fresh

Cilantro (see note) 1/4 c Tomatillo (green) taco

Sauce 1 Onion, sliced

x Several/many cloves of Garlic, minced 1 Splash of white wine

2 c Frozen or canned corn

Thawed/drained 1 4oz can of sliced black

Olives, drained 1 md Zucchini, sliced

1 14 oz (approx) can of chili

Spiced beans (see note) 1 Ripe tomato, seeded and

Chopped Preheat oven to 350 degrees F. Put rice on to cook. Mix yogurt with cilantro and taco sauce. Set aside. "Saute" onions and garlic in wine till soft. In a casserole dish spritzed with PAM layer: corn, cooked rice, olives, zucchini, onion/garlic. Pour beans over all. Cover and cook in 350 oven for 30 minutes or until heated thoroughly.

Sprinkle tomatoes over top and drizzle with yogurt mixture. Serve. Notes: Buy fresh cilantro, wash, dry completely, chop and freeze spread out on a piece of wax paper. Store in a zip lock baggie and then you can have fresh cilantro anytime. I bought the grocery store brand of "Mexican style chili beans." They have little/no fat in them. Variations: scallions: shredded lettuce on top with tomato, mushrooms sauted with onions, etc. Source: I made up this recipe after having something similar in a restaurant. The measurements are flexible Posted by Katherine Albitz to the Fatfree Digest [Volume 15 Issue 11] Feb. 11, 1995.

Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. 1.80á

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