Wednesday, April 2, 2008

Beans, beans, the musical fruit...

...the more that you eat, the more that you toot! Yes, that's right, I'm talking about your colon and food! (And if you haven't heard my sister and I sing that song in harmony, you are missing out!) The scrumptious casserole that was tonight's dinner was full of the fiber filled fritters. (Say that ten times fast).

There are many types of beans (black, red, kidney, garbanzo, etc.), but this dish features pinto beans. Beans are not only a great source of fiber, but they are also packed with antioxidants (especially black beans), full of essential nutrients and contain nonheme iron - which is one of two kinds of iron that you need in your diet. They are an excellent source of protein for diabetics as they help maintain a person's blood sugar levels and help lower cholesterol.

In addition to all of these great things, this meal was made by my wonderful hubby!! I'm full of beans, you say? Nope, just a very lucky woman. Since I have class on Mondays and Wednesdays and don't get home until 8 on Wednesdays(10 on Mondays), he has taken to cooking dinner on these nights. I am so blessed!

Beef, Bean and Corn-Bread Casserole (from Cooking Light)

3/4 pound 93% ultra-lean ground beef (we used 1 lb. of ground turkey)
1 cup chopped onion
1 garlic clove, minced
Cooking Spray
1 tablespoon chili powder (Hubby used Chipotle Chili Powder - it was spicy!)
1 1/2 teaspoons ground cumin
1 teaspoon sugar
1/2 teaspoon dried oregano
2 (8-ounce) cans no-salt-added tomato sauce
1 (16-ounce) can pinto beans, drained
1 (4.5-ounce) can chopped green chiles, drained
3/4 cup skim milk
1 egg, lightly beaten
1 1/3 cups self-rising yellow cornmeal mix

Cook beef, onion, and garlic in a large saucepan coated with cooking spray over medium-high heat until browned, stirring frequently to crumble the beef. Drain the beef mixture in a colander.

Return beef mixture to pan. Add chili powder, cumin, sugar, oregano, tomato sauce, pinto beans, and chiles; cover and cook over medium-low heat for 10 minutes. Pour mixture into a 2-quart casserole coated with cooking spray; set aside.

Combine the milk and egg in a bowl, and stir well. Add the cornmeal mix, and stir well. Pour the cornmeal mixture over the beef mixture. Bake at 400° for 20 minutes or until the corn-bread topping is lightly browned.


4 servings

Nutritional Information

CALORIES 448(18% from fat)
FAT 9g (sat 2.9g,mono 3.5g,poly 1.3g)
SODIUM 948mg
FIBER 4.4g

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