Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Butter | 1 tbsp (14g) | 102 |
| Provolone Cheese | 1 oz (28g) | 100 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 cups fresh sliced cremini mushrooms
- 1 cup thinly sliced or cubed yellow squash
- 1/4 cup diced onion
- 3/4 cup canned black beans, drained and rinsed
- 1/2 tsp. dried basil
- 1/4 tsp. dried thyme
- 1/4 tsp. garlic powder
- Salt and ground black pepper to taste
- 1 Tbs. margarine
- 1/2 cup all-purpose flour
- 1/2 cup skim or low-fat milk
- 2 large eggs, beaten
- 1/2 cup shredded Provolone cheese
- =
Directions
1. Preheat oven to 425F.
2. Coat large skillet with nonstick spray, and heat over medium heat until hot. Add mushrooms, squash and onion, and cook, stirring often, until softened, about 8 minutes. Stir in black beans, basil, thyme, garlic powder, salt and pepper, and cook. Cover, and remove from heat.
3. Spray 9-inch deep-dish pie plate with nonstick cooking spray. Add margarine, and heat in oven until margarine has melted. In medium bowl, whisk together flour, milk and eggs.
4. Pour mixture into pie plate, and bake 12 to 15 minutes,
or until crust is puffed and brown. Spoon mushroom mixture into crust, and top with cheese. Bake 7 to 10 minutes, until cheese is melted. Serve warm.