Chili-Bean Bake (Cooking for 2)

Health score
38%
Chili-Bean Bake (Cooking for 2)
40 min.
3
328kcal

Suggestions


Are you looking for a delicious and hearty meal that’s perfect for lunch or dinner? Look no further than this delightful Chili-Bean Bake! This recipe is not only easy to prepare but also packed with flavor and nutrition, making it an ideal choice for those who want to enjoy a satisfying dish without the guilt.

Imagine a warm, bubbling casserole filled with tender red kidney beans, zesty stewed tomatoes, and a kick of chili powder, all topped with a golden, fluffy Bisquick crust. This dish is a wonderful blend of textures and tastes, combining the creaminess of the beans with the crunch of cornmeal and the freshness of green onions. Plus, it’s ready in just 40 minutes, making it a perfect option for busy weeknights or a cozy weekend meal.

With only 328 calories per serving, this Chili-Bean Bake is a smart choice for anyone looking to maintain a healthy lifestyle without sacrificing flavor. It serves three, so you can easily share it with a friend or save some for leftovers. Whether you’re a seasoned cook or a kitchen novice, this recipe is sure to impress and satisfy your taste buds. Get ready to dig into a bowl of comfort that’s both nutritious and delicious!

Ingredients

  • cup kidney beans red rinsed drained (from 19-oz can)
  • 14.5 oz canned tomatoes canned
  • 0.3 cup water 
  • 0.3 cup salsa thick
  • tablespoons catsup 
  • teaspoons chili powder 
  • 0.8 cup baking mix bisquick heart smart®
  • 0.3 cup skim milk fat-free (skim)
  • tablespoons cornmeal yellow
  • tablespoons spring onion sliced (2 medium)
  • teaspoon butter softened

Equipment

  • bowl
  • oven
  • microwave

Directions

  1. Heat oven to 425°F. In 1 1/2-quart casserole, stir together beans, tomatoes, water, salsa, ketchup and chili powder. Microwave on High 4 minutes; stir.
  2. In small bowl, stir remaining ingredients until blended. Drop by 6 spoonfuls onto bean mixture.
  3. Bake uncovered 20 to 23 minutes or until golden brown.

Nutrition Facts

Calories328kcal
Protein14.47%
Fat19.74%
Carbs65.79%

Properties

Glycemic Index
67.68
Glycemic Load
10.5
Inflammation Score
-8
Nutrition Score
20.582608865655%

Flavonoids

Kaempferol
0.12mg
Myricetin
0.19mg
Quercetin
4.54mg

Nutrients percent of daily need

Calories:328.24kcal
16.41%
Fat:7.5g
11.54%
Saturated Fat:1.72g
10.77%
Carbohydrates:56.22g
18.74%
Net Carbohydrates:46.7g
16.98%
Sugar:14.39g
15.99%
Cholesterol:1.42mg
0.47%
Sodium:848.78mg
36.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.36g
24.73%
Manganese:0.76mg
38.13%
Fiber:9.53g
38.11%
Phosphorus:370.15mg
37.02%
Folate:140.67µg
35.17%
Vitamin B1:0.43mg
28.62%
Iron:5.06mg
28.12%
Copper:0.51mg
25.4%
Potassium:887.55mg
25.36%
Vitamin K:25.09µg
23.89%
Vitamin B6:0.46mg
22.92%
Vitamin B3:4.22mg
21.09%
Magnesium:83.07mg
20.77%
Vitamin A:1001.46IU
20.03%
Vitamin B2:0.32mg
18.91%
Vitamin E:2.8mg
18.66%
Vitamin C:14.99mg
18.17%
Calcium:169.48mg
16.95%
Zinc:1.75mg
11.66%
Vitamin B5:1mg
9.97%
Selenium:5.49µg
7.84%
Vitamin B12:0.28µg
4.61%
Vitamin D:0.3µg
2%