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Creamy Cilantro Bean Casserole

Creamy Cilantro Bean Casserole

Ingredients

  • 1 cup dried wild rice
  • 5 chopped green onions (white and green)
  • 1/2 tablespoon butter
  • 1 pint 1% cottage cheese
  • 1 cup plain nonfat Greek yogurt
  • 1 bunch chopped cilantro
  • 4 cloves chopped garlic
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon hot sauce
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/3 cup vegetable broth
  • 2 cans your choice of beans (kidney, black, red, garbanzo), rinsed and drained (3 1/5 cups if using home cooked beans)

Directions

  1. Cook wild rice according to package directions. (Likely 4 cups of water to 1 cup rice for 40 minutes.)
  2. Heat oven to 350 degrees F.
  3. Heat butter in small saute pan over medium heat. Add green onions and cook for a couple minutes until fragrant. Set aside.
  4. In medium bowl add cottage cheese, yogurt, cilantro, garlic, Worcestershire and hot sauce, salt, pepper, broth, and sauteed green onions. Stir.
  5. Add cooked rice, stir together and set aside.
  6. Spray a 13 x 9-inch baking dish with nonstick cooking oil. Spread half of rice mixture evenly on bottom of 13x 9 baking dish. Layer in all beans. Top with remaining rice mixture.
  7. Bake uncovered for about 40 minutes until edges are a bit browned. Let it sit for 10 minutes before serving.

Note

  • Recipe provided by Jessa Nowak, R.D, co-founder of In Wealth and Health

Nutrition Information

Per serving: 234 kcal cal., 2 g fat (1 g sat. fat), 35 g carb., 8 g fiber, 3 g sugar, 19 g pro.. Percent Daily Values are based on a 2,000 calorie diet

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