the treadmill diaries

Corn & Black Bean Casserole – 330 Cal (6 pts)

I’ve been on the look out for Slow Cooker recipes that can do their thing while away at work – while at the same time avoiding the same old basic stews and saucy options.  A recipe that fits this description and left me pleasantly surprised by its taste was  Corn & Black Bean Casserole.           

This tex-mex dish will need minutes of your time prior to work and several more afterwards to put on the finishing touches.  The result is a hearty, comforting enchilada-like casserole that you’re sure to enjoy if you have a fond spot for Mexican food.            

Nutritional Information per Serving:         

• Servings – 6
• Serving Size – 1 Cup
• Calories – 330
• Total Fat – 7 g
• Fiber – 6 g
• WW – 6 pts

For the Dish:    

• 1/2 cup salsa
• 2 Tbsp green chiles, diced
• 1/4 c scallions
• 1 can black beans, drained
• 1 c canned sweet kernel corn, drained
• 1 can (10 oz) enchilada sauce (like Ortega)
• 1/4 cilantro
• 1/2 c egg whites
• 8 1/2 oz package of jiffy corn muffin mix
• 1/2 c shredded, light mexican blend cheese
• 2 Tbsp sweet red bell pepper, rough chopped
• 1 Tbsp green chiles, diced
• cilantro (optional garnish)
• sour cream (optional garnish)

Making the Recipe:   

1. Place first 7 ingredients in a slow cooker
2. Cook on low for 4 hours
3. Mix egg whites, muffin mix, red pepper & Tbsp chiles in bowl
4. Pour over mixture in slow cooker – spreading evenly
5. Cover and cook for one more hour
6. Sprinkle with 1/2 c cheese, cook 5 more minutes
7. Cut into 6 slices and serve
8. Optional – top with 1 Tbsp sour cream and sprig of cilantro

This recipe can be a stand-alone vegetarian dish or it can serve as a side to Blackened/BBQ chicken, pulled pork, or another seasoned protein.  It will also work as an appetizer.  Mangia and enjoy.