Southwest Black Bean-Corn Bake

Click to enlarge
Click to enlarge

We smoked a 9 lb. fresh pork picnic today with my Montreal Barbeque Sauce: .  Man, I was transported back to my last North Carolina-style “pig pickin'” .   A true feast!  Only difference, it wasn’t a whole pig, like they do in North Carolina.  Doesn’t get any better than that!  The meat just falls off the bones at the slightest tug.  And the crispy skin bits were sooooo good!

Hubby wanted baked beans to go with it and the green salad I was planning.  But baked beans are so carb-y, even regular black beans are fairly carby. I got him to compromise and I did a bean dish with Eden brand black soy beans and a wee bit of corn.  WOW! It was fantastic with that pork!  Hubby was quite surprised he liked it as much as he did!  I KNEW I’d like it, because I love Tamale Pie, and this dish reminds me of that a lot, it just doesn’t have the cornmeal topping on it!  This vegetable dish is not acceptable until the starchy vegetable/legumes rung of the Atkins OWL ladder.


4 slices bacon, coarsely chopped

3 oz. onion, chopped coarsely

¼ c. green bell pepper, chopped

1 jalapeno, seeded and chopped

1 clove garlic, minced

12 black olives, sliced

10 cherry tomatoes, cut in half

½ c. Monterrey Jack Cheese, grated

1 15 oz. can Eden soy black beans, drained

1/3 c. canned corn kernels, drained (omit for slightly lower carbs)

2-3 T. cilantro leaves, chopped

Sprinkle each salt, black pepper, chili powder, garlic powder and cumin

DIRECTIONS:    Preheat oven to 350º.  Brown the bacon until half-crisp in a skillet.  Grease your ceramic baking dish with a bit of this bacon grease.  Add onion to the rest of the grease and saute until onion is soft and caramelizing.  Add bell pepper, jalapeno and garlic.  Add olives, tomatoes, cheese, cilantro and seasonings.  Lightly toss to mix well.  Pour into greased baking dish and bake at 350º for 20-30 minutes to allow flavors to mingle.  Serve with your favorite BBQ meat, grilled seafood of Mexican food.

NUTRITIONAL INFO:  Makes 6 servings, each contains:

171.5 calories

11.2 g  fat

9.15 g  carbs, 4.58 g  fiber, 4.57 g  NET CARBS

10.45 g  protein

348 mg sodium

5 thoughts on “Southwest Black Bean-Corn Bake

  1. GrannyM

    This sounds yummy. I often make baked beans with the Eden brand black soy beans. I bake them a long time and they come out indistinguishable from the old fashioned kind we used to have when I was a girl every Saturday night. (New England-Boston Baked Beans night in our house)

    I will try this with that small amount of corn kernels. Usually when I want a hint of corn in something I use a can of baby born which has almost no carbs. I either slice or chop the little cobs and add them to whatever recipe I’m making or sometimes just saute them in butter or ghee with salt & pepper for a side dish..

    1. Oh, yes, the baby corn has been a life saver for me once I discovered it’s lower carb count. But I wanted the visual impact of the yellow kernels in this. It’s all about the photo, don’t ya know. (;) wink)

      1. The leftovers I had at lunch today were even better than it was last, Jen. The Sri Lankan curry powder’s cloves comes through even more when leftover. I really like this taste.

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