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Cowboy bean casserole

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    Cowboy bean casserole Gluten Free Low Sodium

    This casserole packs a generous dose of fiber (thanks to the corn and beans). Fiber plays and important role in digestion and the health of your large intestine (colon).


    1 tablespoon canola oil
    1 cup diced onion
    3 garlic cloves, minced
    1 pound lean (93% lean) ground beef
    1 tablespoon chili powder
    1/2 teaspoon freshly ground black pepper
    1 teaspoon smoked paprika
    2 cups frozen sweet corn, thawed
    1 15 1/2-ounce can fat-free, no-salt-added pinto beans


    1. Heat oil in a large pan over medium-high heat.
    2. Add onion and garlic and cook until onion is just starting to brown.
    3. Add ground beef and continue cooking, while breaking beef up with a wooden spoon, until browned.
    4. Add spices. Stir. Add corn and beans. Stir. Simmer for at least 10 minutes.
    5. Serve warm.

    Makes 4 servings

    Carb choices per serving: 2

    *Option not included in nutrition facts.


    Be creative with your casserole by turning this dish into a satisfying salad! Pile mixed greens on the bottom of a bowl, spoon in some casserole and top it off with a dollop of sour cream.*

    Nutrition Facts