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Bean Casserole*

Serves: 6
Total Calories: 198

Ingredients

1 tablespoon vegetable oil
1 clove garlic, minced
2 medium onions, sliced
1 (14-ounce) can low-sodium whole tomato or equivalent fresh or frozen
1 (19-ounce) can red kidney beans, drained
1 (16-ounce) can chick peas or garbanzo beans
1/2 teaspoon dried oregano
10 ounces fresh spinach, washed
1/4 teaspoon freshly ground pepper

Directions:

1. Heat oil over medium heat cook garlic and onions, stirring occasionally, for 3 minutes or until softened. Add tomatoes, breaking up with spoon.

2. Add kidney beans, chick peas, and oregano bring to simmer.

3. Add spinach, cover and simmer until spinach is wilted, about 2 minutes. Season with pepper to taste.

4. For a change of pace, add some cooked turkey with the onion and add chili powder.

EXCHANGES
2 Starch/Bread
1 Vegetable
1 Meat

NUTRITION FACTS
Calories 236
Total Fat 4 grams
Saturated Fat 1 gram
Cholesterol 0 milligrams
Sodium 572 milligrams
Total Carbohydrate 39 grams
Dietary Fiber 14 grams
Protein 11 grams

Nutritional Facts:

Serves: 6
Total Calories: 198
Calories from Fat: 33

This Bean Casserole* recipe is from the The Healthy HomeStyle Cookbook Cookbook. Download this Cookbook today.


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