Cowboy bean casserole

Gluten Free Low Sodium

This casserole packs a generous dose of fiber (thanks to the corn and beans). Fiber plays an 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.

First Published: 11/28/2016
Last Reviewed: 11/28/2016

lettuce with salad tongs
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.*
cowboy bean casserole nutrition label