|
|
This recipe is suitable for a gluten-free diet. Heat oil over medium heat in a small nonstick skillet. Cook onion, stirring occasionally about 4 minutes or until translucent. In 6 cup casserole sprayed with nonstick coating, beat eggs, milk, salt and hot pepper sauce until smooth. Stir in beans, corn and cooked onion. Mix well. Place casserole in larger pan. Pour enough hot water into larger pan to come 2 inches up sides. Bake at 350ºF. for 20 minutes. Stir mixture and bake 20 minutes longer or until tester inserted near centre comes out clean. 1/6 recipe - 181 calories, 1 1/2 starch, 1 protein choice 3 grams total fat, 1 gram saturated fat, 74 mg cholesterol, 9 grams protein, 29 grams carbohydrate, 376 mg sodium, 389 mg potassium. Very high fiber. Tex-Mex variation: Add 1/3 cup chopped pepper or 2 tsp chopped pickled jalapeno pepper. Adapted from Full of Beans by V.Currie & Kay Spicer 1993 ISBN 0-9695688-1-9 Mighton House, Box 399, Campbellville, Ont.
|
