Bean and Cornbread Casserole

Dec 16 2015

Comfort food doesn’t have to come at a cost. Bake this warm home-style casserole on the weekend and you’ll have easy meals for the week.
Recipe courtesy of Bob’s Red Mill

Serves 8 

Dietitian's Tip: 

The key to using canned foods on a DASH diet is to look for “No Added-Salt” while shopping for canned beans and tomato sauce. If the recipe needs salt at the end of cooking, you can add up to ¼ teaspoon salt to flavor. This high fiber dish is a complete meal- it has vegetables, protein, and whole grains all in one bite! 

Ingredients: 

Step 1: Bean and tomato sauce base
• 1 onion medium-sized, chopped
• 1 green bell pepper medium-sized, chopped
• 2 garlic cloves, minced
• 1, 15 oz can red kidney beans
• 1, 15 oz can pinto beans
• 1 teaspoon chili powder
• 1/8 teaspoon hot sauce
• 1 can tomatoes (16oz can, no-salt-added diced, undrained)
• 1 can tomato sauce no-salt-added (8oz can)
• 1/2 teaspoon mustard
• 1/2 teaspoon black pepper

Step 2: Cornbread topping
• 1 cup cornmeal (fine grind)
• 1 cup unbleached white all-purpose flour
• 2 1/2 teaspoons baking powder
• 1 tablespoon sugar
• 1/2 teaspoon salt
• 1-1/4 cups milk
• 3 egg whites, lightly beaten
• 1 egg, whole, lightly beaten
• 1 can cream-style corn no-salt-added (8-1/2 oz can)
• 3 Tablespoons

Preparation: 

Preheat oven to 350 degrees.
In a nonstick skillet, over medium heat, cook onion, bell pepper and garlic until tender. Transfer to slow cooker or large pot. Stir in kidney beans and pinto beans; add diced tomatoes and juice, tomato sauce, seasonings, mustard and hot sauce; stir to blend. Cover and simmer 45 minutes to 1 hr. (1 hr in slow cooker)

In a large bowl combine cornmeal, flour, baking powder, sugar and salt. Stir in milk, egg and egg whites vegetable oil and creamed corn.

Pour bean mixture into a 9” x 13” baking dish. Spoon cornmeal mixture on top of the beans.
Baked for 45 minutes or until golden brown. 

Nutrition Information: 

Per serving: 340 calories, 7 g total fat, 1 g saturated fat, 55 g carbohydrate, 14 g protein, 12 g fiber, 450 mg sodium, 453 mg potassium, 35 mg magnesium, 224 mg calcium