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Add a photoCreated for the Foodbuzz Tastemaker program sponsored by AMEX, this meal has all the components of a healthy, meatless meal. Some call it a frittata, some a casserole. I call it down right good.
Ингредиенты
- 1.1 medium zucchini â peeled, sliced in half lengthwise and cut into 1/4â half moon pieces
- 2.15 oz can dark red kidney beans, drained and rinsed (or you can use your favorite bean) â mash HALF of the beans. NOTE: This does not result in the beans being HALF as gassy
- 3.3/4 cup cooked brown rice (or wild rice or your favorite rice)
- 4.6 large eggs, slightly beaten *You can also use 3 whole eggs and 3 egg whites or all egg whites but since there is no added fat, itâs recommended you had some yolk.
- 5.11 oz can Mexican Style Corn, drained
- 6.1 cup Pepper Jack Cheese, shredded
Инструкции
- Preheat the oven to 350 F.
- Mix all the ingredients in a bowl
- Pour into a non stick, 8 x 8 x 2 baking dish.
- If using a glass dish, spray lightly with non stick spray.
- Bake for 50 â 60 minutes and try not to over bake.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 159g | |
| Recipe makes 6 servings | |
| Calories 139 | |
| Calories from Fat 41 | 29% |
| Total Fat 4.59g | 6% |
| Saturated Fat 1.33g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 160mg | 53% |
| Sodium 240mg | 10% |
| Potassium 246mg | 7% |
| Total Carbs 18.59g | 5% |
| Dietary Fiber 2.4g | 8% |
| Sugars 2.7g | 2% |
| Protein 7.77g | 12% |
