October 12, 2009

Red Bean Casserole 

Dear Cancer Project supporter,

This simple casserole is high in fiber, which helps your body eliminate excess hormones, toxins, and carcinogens. Just one serving of this casserole has 8 grams of fiber, so you'll be well on your way to your daily goal of 40 grams.

Directions

Makes 4 servings

3 cups cooked long-grain rice
2 15-ounce cans red beans or other favorite beans, drained and rinsed, or 3 cups cooked beans
1 cup chopped red onion
1 garlic clove, minced
1 cup chopped celery
2 tablespoons chopped fresh parsley
1 teaspoon salt
1/2 teaspoon black pepper
dash hot sauce
vegetable oil spray

Preheat oven to 350 F.

Combine rice, beans, onion, garlic, celery, parsley, salt, black pepper, and hot sauce in a casserole dish coated with vegetable oil spray. Bake uncovered for 20 minutes or until thoroughly heated. 

Nutrition Information

Per serving (1/4 of recipe):
344 Calories
1.2 g Fat
0.3 g Saturated Fat
3.2% Calories from Fat
0 mg Cholesterol

15.2 g Protein
68.5 g Carbohydrates
2.9 g Sugar
8 g Fiber

967 mg Sodium
71 mg Calcium
5.5 mg Iron
6.9 mg Vitamin C
204 mcg Beta-Carotene
0.6 mg Vitamin E

This recipe is from the NEW BOOK         

The Cancer Survivor’s Guide: Foods that Help You Fight Back!

For answers to questions about specific ingredients and the nutritional implications for cancer prevention and survival click here. 

   View The Cancer Project Recipe of the Week Archive.

Resources | Protective Foods

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through nutrition education and research.