Diet Hot Three-Bean Casserole Recipe

Diet Hot Three-Bean Casserole Recipe brought to you by Diet Recipes To-Go
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The Recipe Instructions
 

 

Ingredients

2 tbsp olive oil
1 cup coarsely chopped onion
1 cup chopped celery
2 garlic cloves, minced
1 can chick-peas - (15 oz), drained, rinsed
1 can kidney beans - (15 oz), drained, rinsed
1 cup coarsely chopped tomato
1 can tomato sauce - (8 oz)
1 cup water
1 jalapeño pepper - (to 2), minced
1 tbsp chili powder
2 tsp sugar
1 1/2 tsp ground cumin
1 tsp salt
1 tsp dried oregano
1/4 tsp freshly-ground black pepper
2 1/2 cup frozen cut green beans - (10 oz)


Directions

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.

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.

This recipe yields 12 (1/2-cup) servings.

Exchanges Per Serving: 1 Starch, 1 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 118; Calories from Fat 24%; Total Fat 3g;
Saturated Fat 1g; Protein 6g; Carbohydrates 20g; Cholesterol 0mg;
Sodium 521mg; Dietary Fiber 6g.

Comments: Chick-peas and kidney beans add soluble fiber and protein to
this spicy side-dish casserole.

Caution: Jalapeño peppers can sting and irritate the skin; wear rubber
gloves when handling peppers and do not touch your eyes. Wash hands after
handling jalapeño peppers.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-14-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 28 Calories; 2g Fat (73.3% calories
from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 194mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0
Vegetable; 1/2 Fat; 0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Contributor: n/a

Preparation Time: 0:00

Servings: 12

 

 

Diet Hot Three-Bean Casserole Recipe brought to you by Diet Recipes To-Go



Weight loss diets


The South Beach Diet
The South Beach diet is a weight loss system started by Miami-based cardiologist arthur agatston which encourages that dieters should eat "good carbs" instead of "bad carbs" and "good fats" instead of "bad fats"
Dr. agatston developed this diet as an aid to patients with heart conditions, based on his detailed analysis of scientific data on other diets.
Good foods include, veal cutlets, turkey bacon, shellfish, feta cheese, peanut butter, lowfat milk and some vegatables, such as kidney beans, eggplant and sprouts.

 

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Hot Three-Bean Casserole Recipe, one of many healthy recipes brought to you by Diet Recipes To-Go

"A good cook is the peculiar gift of the gods. He must be a perfect creature from the brain to the palate, from the palate to the finger's end.
"Walter Savage Landor"


"A diet is the penalty we pay for exceeding the feed limit."

"Reality check: you can never, ever, use weight loss to solve problems that are not related to your weight. At your goal weight or not, you still have to live with yourself and deal with your problems. You will still have the same husband, the same job, the same kids, and the same life. Losing weight is not a cure for life"
Phillip C. McGraw

 

This Hot Three-Bean Casserole Recipe brought to you by Recipes-To-Go