Hot Three-Bean Casserole

Recipe Ingredients

2 tablespoons	30ml	Olive oil
1 cup	62g / 2.2oz	Coarsely chopped onion
1 cup	110g / 3.9oz	Chopped celery
2		Garlic cloves - minced
1		Chick-peas - (15 oz) - drained, rinsed
1		Kidney beans - (15 oz) - drained, rinsed
1 cup	62g / 2.2oz	Coarsely chopped tomato
1		Tomato sauce - (8 oz)
1 cup	237ml	Water
1		Jalapeño pepper - (to 2) - minced
1 tablespoon	15ml	Chili powder
2 teaspoons	10ml	Sugar
1 1/2 teaspoons	7.5ml	Ground cumin
1 teaspoon	5ml	Salt
1 teaspoon	5ml	Dried oregano
1/4 teaspoon	1.3ml	Freshly-ground black pepper
2 1/2 cups	400g / 14oz	Frozen cut green beans - (10 oz)

Recipe Instructions

Heat olive oil in large skillet over medium heat until hot. Add onion, celery and garlic. Cook and stir 5 minutes or until onion is translucent.

Add remaining ingredients except green beans. Bring to a boil; reduce heat to low. Simmer, uncovered, 20 minutes.

Add green beans. Simmer, uncovered, 10 minutes or until green beans are just tender. Garnish with fresh oregano.

This recipe yields 12 (1/2-cup) servings.

Exchanges Per Serving: 1 Starch, 1 Vegetable, 1/2 Fat.

Nutrition Facts: Calories 118; Calories from Fat 24%; Total Fat 3g; Saturated Fat 1g; Protein 6g; Carbohydrates 20g; Cholesterol 0mg; Sodium 521mg; Dietary Fiber 6g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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