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 hearty and satisfying meal that’s perfect for lunch or dinner? Look no further than this delightful Chili-Bean Bake! This dish 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 wholesome meal without spending hours in the kitchen.

Imagine the comforting aroma of stewed tomatoes and chili powder wafting through your home as you whip up this delicious bake. With a delightful combination of red kidney beans, zesty salsa, and a touch of sweetness from ketchup, each bite is a burst of flavor that will leave you craving more. Plus, the addition of cornmeal and Bisquick Heart Smart® mix creates a golden, crispy topping that perfectly complements the savory filling.

This recipe is designed for two, but it generously serves three, making it perfect for a cozy dinner with a friend or a satisfying lunch for yourself. With only 328 calories per serving, you can indulge guilt-free while enjoying a meal that’s rich in protein and fiber. So, gather your ingredients, preheat your oven, and get ready to impress your taste buds with this scrumptious Chili-Bean Bake!

Ingredients

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

Equipment

  • bowl
  • oven
  • microwave

Directions

  1. Heat oven to 425F. 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%