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CATEGORY CUISINE TAG YIELD
Grains, Dairy, Eggs, Vegetables Tex-Mex Casseroles 4 Servings

INGREDIENTS

2 T Canola or olive oil
2 t Ground cumin
1 Onion, finely diced
1/2 Green pepper, finely diced
1/2 Red bell pepper, finely diced
2 1-3 Hot red or green
Peppers, finely diced
1 15 oz. can diced tomatoes
With juice
1 15 oz can black beans
Rinsed and drained
2 T Chopped fresh cilantro
optional
Salt and pepper to taste
1 c Yellow cornmeal
3/4 c All-purpose flour
2 T Sugar
2 t Baking powder
1 t Salt
1 c Skim or low-fat milk
2 Egg whites
2 T Canola or vegetable oil

INSTRUCTIONS

Preheat oven to 425F. Prepare bean filling: Heat 2 tablespoons oil in
large ovenproof nonstick or cast iron skillet over medium-high heat.
Stir in cumin.  Add onion, bell peppers and hot peppers and saute
until onion is translucent, about 3-5 minutes.  Then add tomatoes and
juice, black beans and cilantro, if using.  Cook for 1 minute more.
Remove from heat. Season with salt and pepper. Prepare Corn-Bread
Topping: In a medium-size bowl, combine cornmeal, flour, sugar,  baking
powder and salt. Mix well. Place milk in a large glass  measuring cup.
Add egg whites and oil to milk and mix well.  Pour  into flour mixture
and stir just until moistened. Batter will be  lumpy. Spread batter as
evenly as possible over beans in skillet.  Bake for about 20-25
minutes, or until top is golden and firm. Let  stand for about 5
minutes before serving the pie server or spoon.

A Message from our Provider:

“A lot of kneeling will keep you in good standing.”

Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 616
Calories From Fat: 143
Total Fat: 16.3g
Cholesterol: 17.8mg
Sodium: 1528.7mg
Potassium: 1023.4mg
Carbohydrates: 92.3g
Fiber: 16.7g
Sugar: 16.9g
Protein: 28.8g


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