Healthy Black Bean Casserole
1 serving of healthy black bean casserole contains 298 Calories. The macronutrient breakdown is 62% carbs, 24% fat, and 14% protein. This is a good source of protein (20% of your Daily Value), fiber (33% of your Daily Value), and potassium (13% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 60 minutes
Ingredients
Reduced fat milk Fluid, 2% milkfat, with added nonfat milk solids, without added vitamin a
2 tbsp or 31g
Cream cheese 4 oz or 113g
Directions
- Prepare rice as per package directions.
- Preheat oven to 350 degrees F and prepare a 8x8 inch baking dish with non-stick spray.
- Add all ingredients in large mixing bowl and stir until evenly combined.
- Transfer mixture to prepared baking dish.
- Bake for 30-35 minutes or until golden brown.
- Carefully remove from oven and let cool for a few minutes before serving. Enjoy!
- Recipe inspired by: http://simplegreenmoms.com/healthy-black-bean-casserole/
Nutrition Facts
For 1 serving of healthy black bean casserole (184g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 298 | |
| Fats | 8g | 11% |
| Saturated fats | 4g | 20% |
| Trans fats | 0g | |
| Cholesterol | 21mg | 7% |
| Sodium | 257mg | 11% |
| Carbs | 49g | 18% |
| Net carbs | 39g | |
| Fiber | 9g | 33% |
| Sugar | 4g | |
| Protein | 11g | |
| Calcium | 95mg | 10% |
| Iron | 4mg | 47% |
| Potassium | 596mg | 13% |
| Vitamin D | 0.1μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 46μg | |
| Beta carotene | 567μg | |
| Caffeine | 0mg | |
| Choline | 15mg | 3% |
| Copper | 0.3mg | 31% |
| Fluoride | 0.2μg | |
| Folate (B9) | 76μg | 19% |
| Lycopene | 0.3μg | |
| Magnesium | 91mg | 22% |
| Manganese | 1mg | 54% |
| Niacin | 3mg | 18% |
| Pantothenic acid | 1mg | 17% |
| Phosphorus | 250mg | 36% |
| Retinol | 69μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 8μg | 14% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 18% |
| Vitamin A IU | 1378IU | |
| Vitamin A | 126μg | 14% |
| Vitamin B12 | 0.1μg | 3% |
| Vitamin B6 | 0.3mg | 26% |
| Vitamin C | 12mg | 14% |
| Vitamin D IU | 5IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 1mg | 7% |
| Vitamin K | 5μg | 4% |
| Zinc | 2mg | 15% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 2g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 1g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 0.1g | |
| Fats | ||
| Saturated fats | 4g | 20% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.5g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
