Cheesy Bean Casserole

Vegetarian
Gluten Free
Very Healthy
Health score
81%
Cheesy Bean Casserole
16 min.
4
438kcal

Suggestions

Ingredients

  • 0.5 teaspoon garlic powder 
  • 30 ounce chile-hot kidney beans drained canned
  • 29 ounce no-salt-added tomatoes whole drained chopped canned
  • cup onion chopped
  • 0.3 teaspoon pepper 
  • ounces sharp cheddar cheese shredded reduced-fat

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Coat a nonstick skillet with cooking spray; place over medium-high heat until hot.
  2. Add onion; saut until tender. Stir in beans and next 3 ingredients. Cook 3 minutes or until thoroughly heated, stirring well.
  3. Spoon mixture into 4 individual baking dishes or 1 (8-inch) square baking dish; sprinkle with cheese.
  4. Bake, uncovered, at 400 for 5 minutes or until cheese melts.
  5. Let stand 5 minutes.

Nutrition Facts

Calories438kcal
Protein23.94%
Fat21.85%
Carbs54.21%

Properties

Glycemic Index
30.57
Glycemic Load
11.28
Inflammation Score
-9
Nutrition Score
29.19304362069%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.49mg
Myricetin
0.71mg
Quercetin
22.62mg

Nutrients percent of daily need

Calories:438.19kcal
21.91%
Fat:11.02g
16.95%
Saturated Fat:5.65g
35.33%
Carbohydrates:61.48g
20.49%
Net Carbohydrates:42.94g
15.62%
Sugar:7.37g
8.19%
Cholesterol:28.35mg
9.45%
Sodium:212.06mg
9.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.16g
54.32%
Folate:306.6µg
76.65%
Fiber:18.53g
74.14%
Manganese:1.25mg
62.33%
Phosphorus:484.16mg
48.42%
Iron:8.41mg
46.71%
Potassium:1329.63mg
37.99%
Copper:0.69mg
34.25%
Calcium:333.73mg
33.37%
Magnesium:130.45mg
32.61%
Vitamin B1:0.46mg
30.74%
Vitamin C:24.63mg
29.86%
Vitamin B6:0.56mg
27.87%
Zinc:3.68mg
24.56%
Vitamin K:24.87µg
23.68%
Vitamin B2:0.37mg
21.94%
Selenium:11.08µg
15.82%
Vitamin B3:2.76mg
13.79%
Vitamin E:1.69mg
11.24%
Vitamin A:526.02IU
10.52%
Vitamin B5:0.88mg
8.81%
Vitamin B12:0.3µg
5.01%
Vitamin D:0.17µg
1.13%
Source:My Recipes