Red Bean Casserole
This simple casserole is high in fiber, which helps your body eliminate excess hormones, toxins, and carcinogens. Just one serving of this casserole has 8 grams of fiber, so you’ll be well on your way to your daily goal of 40 grams.
Ingredients
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Main Ingredient
Cooking Method
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Serves 4
3 cups long-grain brown rice, cooked
3 cups cooked or canned red beans, rinsed and drained
1 cup diced red onion
1 cup diced celery
2 T minced fresh parsley
1/2-1 tsp salt
1-3 garlic clove, minced or pressed
1/2 tsp ground black pepper
Dash of hot sauce
Methods/steps
Preheat the oven to 350 degrees F. Lightly mist a 9 x 13-inch baking dish with vegetable oil spray.
Combine all of the ingredients in a large bowl. Spoon into the prepared casserole dish Bake uncovered for 20 minutes, or until heated through.
Stored in a covered container in the refrigerator, leftover Red Bean Casserole will keep for up to 3 days.
PER SERVING: 344 calories; 1.2 g fat; 0.3 g saturated fat; 3.2% calories from fat; 0 mg cholesterol; 15.2 g protein; 68.5 g total carbohydrate; 2.9 g sugar; 8 g fiber; 967 mg sodium; 71 mg calcium; 5.5 mg iron; 6.9 mg vitamin C; 204 mcg beta-carotene; 0.6 mg vitamin E
Combine all of the ingredients in a large bowl. Spoon into the prepared casserole dish Bake uncovered for 20 minutes, or until heated through.
Stored in a covered container in the refrigerator, leftover Red Bean Casserole will keep for up to 3 days.
PER SERVING: 344 calories; 1.2 g fat; 0.3 g saturated fat; 3.2% calories from fat; 0 mg cholesterol; 15.2 g protein; 68.5 g total carbohydrate; 2.9 g sugar; 8 g fiber; 967 mg sodium; 71 mg calcium; 5.5 mg iron; 6.9 mg vitamin C; 204 mcg beta-carotene; 0.6 mg vitamin E
Additional Tips
Try using different beans such as: pinto, garbanzo, black, navy or adzuki. Other grain options could be quinoa or barley.
For a spicier option add more hot sauce.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by ARoettinger
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