Yummy Zucchini Chili Cornbread Casserole

By Barbara Day, M.S., R.D., C.N.

 

This is one of my husband’s favorite recipes. It’s great warmed up. There’s no meat but the protein source is kidney or black beans. I always use black beans because we really like the taste of black beans. I typically will make my own cornbread but you can use the mix which is a lot easier and quicker.

Nutritional Information Per Serving:  370 calories, 17 grams protein, 5 grams of fat, 68 grams of CHO,  21 grams of fiber, 887 mg sodium.

Preparation Time: 10 minutes  Cook Time: 5 minutes Bake Time: 30 minutes   

Serves:  6

Ingredients

  • 1 tbsp oil
  • 1 pound zucchini, chopped (about 4 cups)
  • 1 red or green bell pepper, cut into 1-inch pieces
  • 1 rib celery, thinly sliced
  • 1 clove garlic, minced or 1/8 tsp minced garlic
  • 2 cans (15- oz each) kidney beans or black beans, rinsed and drained
  • 1 can (28 oz) crushed tomatoes, undrained
  • ¼ cup Frank’s® RedHot® Original Cayenne Pepper Sauce
  • 1 tbsp chili powder
  • 1 package (6 oz) cornbread mix or ingredients to make homemade cornbread

 

Instructions

Preheat oven to 400 degrees. Heat 1 tbsp oil in skillet over medium heat.  Add zucchini, pepper, celery and garlic.  Cook and stir 5 minutes or until tender. Stir in beans, tomatoes, hot sauce and chili powder.  Heat to boiling, stirring often.  Prepare cornbread mix according to package directions. Pour ingredients into a large glass baking dish.  Spoon batter on top of chili mixture, spreading to ½ inch from edges.  Bake until 30 minutes or until cornbread is golden brown and mixture is bubbly.

 

Shopping List

  • 1 pound zucchini
  • 1 red or green bell pepper,
  • celery
  • clove garlic
  • 2 cans (15- oz each) kidney beans or black beans
  • 1 can (28 oz) crushed tomatoes
  • Frank’s® RedHot® Original Cayenne Pepper Sauce
  • chili powder
  • 1 package (6 oz) cornbread mix

Homemade Cornbread Topping

  •   1 ¼ cups all-purpose flour
  •   ¾ cup cornmeal
  •   ¼ cup sugar
  •   2 tsp baking powder
  •   ½ teaspoon salt (optional)
  •   1 cup skim milk
  •   ¼ cup vegetable oil
  •   2 egg whites or 1 egg, beaten

Instructions

Heat oven to 375 degrees. Combine dry cornbread ingredients.  Stir in milk, oil and egg, mixing just until dry ingredients are moistened.  Stir chopped green pepper into chili mixture. Pour chili mixture into an ungreased 8-inch (2-quart) baking dish. Sprinkle with cheese. Smooth cornbread ingredients evenly over cheese.  Bake for 30 to 40 minutes until golden brown.


 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

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