• 1 (10 oz.) package frozen Italian beans
  • 1 ½ cups cooked and drained garbanzo beans
  • 1 (4 oz.) can green chilies, drained
  • Dash of hot sauce
  • 1 16-ounce can low-sodium corn
  • 1 16-ounce can low-sodium tomatoes
  • 1 teaspoon chili powder
  • 1 cup (4 oz.) shredded Monterey Jack cheese


  1. In a casserole dish mix all ingredients except cheese.
  2. Top with cheese. Bake at 350°F for 20 minutes.

Food Exchanges: 1 starch, 1/2 fat, 1/2 medium-fat meat.

Nutritional Info (per serving):
Makes 10 Servings
Calories: 136
Carbohydrates: 20g
Protein: 7g
Fat: 5g
Saturated Fat: 2g
Cholesterol: 10mg
Fiber: 4g
Sodium: 209mg
Potassium: 323mg
Calcium: 125mg

Recipe provided courtesy of the South Dakota Department of Health – The mission of the South Dakota Department of Health is to prevent disease and promote health, ensure access to needed, high-quality health care, and to efficiently manage public health resources.

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