Directions:
- Preheat oven to 350 degrees. Mix all of the ingredients for the crust together. The batter will be lumpy. Spread into a 9x9 casserole dish. In a large frying pan brown the ground beef and drain the fat out. Add the chopped onion and cook until clear. Add in the remaining bean mix ingredients and cook until hot. Spoon the bean mixture onto the batter. Cook in the oven for 30 minutes. In the last 15 minutes of cooking you can add shredded cheese to the top for added flavour. For a large 9x13 casserole just double the recipe.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 344.51 Kcal (1442 kJ) | ||
| Calories from fat | 103.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.53g | 18% | |
|---|---|---|---|
| Cholesterol | 109.52mg | 37% | |
| Sodium | 1001.45mg | 42% | |
| Potassium | 532.65mg | 11% | |
| Total Carbs | 35.21g | 12% | |
| Sugars | 2.85g | 11% | |
| Dietary Fiber | 1.89g | 8% | |
| Protein | 23.05g | 46% | |
| Vitamin C | 2.1mg | 4% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 2.5mg | 14% | |
| Calcium | 103.7mg | 10% | |
| Amount Per 100 g | |||
| Calories | 171.48 Kcal (718 kJ) | ||
| Calories from fat | 51.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.74g | 18% | |
|---|---|---|---|
| Cholesterol | 54.51mg | 37% | |
| Sodium | 498.46mg | 42% | |
| Potassium | 265.12mg | 11% | |
| Total Carbs | 17.52g | 12% | |
| Sugars | 1.42g | 11% | |
| Dietary Fiber | 0.94g | 8% | |
| Protein | 11.47g | 46% | |
| Vitamin C | 1mg | 4% | |
| Iron | 1.2mg | 14% | |
| Calcium | 51.6mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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