Hot Three-Bean Casserole
Ingredients:
2 tablespoons olive oil
1 cup coarsely chopped onion
1 cup chopped celery
2 cloves garlic, minced
1 can (15 ounces) chick-peas (garbanzo beans), rinsed and drained
1 can (15 ounces) kidney beans, rinsed and drained
1 cup coarsely chopped tomato
1 can (8 ounces) tomato sauce
1 cup water
1 to 2 jalapeno peppers,* minced
1 tablespoon chili powder
2 teaspoons sugar
1 1/2 teaspoons ground cumin
1 teaspoon salt
1 teaspoon dried oregano
1/4 teaspoon black pepper
2 1/2 cups (10 ounces) frozen cut green beans
*Jalapeno peppers can sting and irritate the skin; wear rubber gloves when handling peppers and do not touch your eyes. Wash hands after handling jalapeno peppers.
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Heat olive oil in large skillet over medium heat until hot. Add onion, celery and garlic. Cook and stir 5 minutes or until onion is translucent.
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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.
Nutritional Information:
Nutrients per Serving:
Calories 118 (24% of calories from fat)
Total Fat 3g
Protein 6g
Carbohydrate 20g
Cholesterol 0mg
Sodium 521mg
Dietary Fiber 6g
Saturated Fat <1g
Calcium 43mg
Vitamin A 66
Vitamin C 11mg
Dietary Exchanges: 1 Starch/Bread, 1 Vegetable, 1/2 Fat
B-man 