1 ts Canola oil
1 sm Onion, finely chopped
2 Eggs
1 c Milk
1/2 ts Salt
4 dr Hot pepper sauce
2 c Cooked kidney or brown beans
14 oz Can cream-style corn
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
350 F for 20 minutes. Stir mixture and bake 20
minutes longer or until tester inserted near centre
comes out clean.
Per serving: 181 calories, 1 1/2 starch, 1 protein choice
3 g total fat, 1 g sat. fat, 74 mg cholesterol, 9 g protein,
29 g carbs, 376 mg sodium, 389 mg potassium. Very high fibre.
Tex-Mex variation: Add 1/3 cup chopped pepper or
2 ts 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,
Ontario, L0P 1B0
