Bean And Cornmeal Pie (ovo Lacto)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Dairy, Eggs | Digest, Fatfree, Nov., Ovo | 1 | Servings | |
INGREDIENTS
| 2 | Black beans/kidney beans | |
| 2 | c | Chopped onions |
| 1 1/2 | c | Chopped tomatoes |
| {canned tomatoes work, just | ||
| Drain them} | ||
| 1/4 | c | Salsa {I use hot} |
| 1 | Green pepper | |
| 1 | c | Frozen corn kernels |
| 1 | t | Cumin |
| 2 | t | Chili |
| 1 | t | Or more mixed herbs {i |
| Cheated & used Mrs. Dash} | ||
| 1/2 | t | Salt |
| 3/4 | c | Flour |
| 3/4 | c | Cornmeal |
| 3/4 | c | Skim milk |
| 2 | t | Baking powder |
| 1 | ds | Salt |
| 2 | t | Sugar |
| 1 | ds | Chili pepper |
| 1 | Egg white | |
| 1/2 | c | Corn kernels |
INSTRUCTIONS
Saute onions & pepper in a little vegetable stock & water till tender
(about 8 mins). Add tomatoes, beans, salsa & corn. Add the spices and
simmer while you get the topping ready. {Original recipe called for 3
or 4 tablespoons of oil and 1 whole egg in the batter. I increased the
milk slightly, added about 1/2 more teaspoon of baking powder and used
just the egg white} Sift together dry ingredients. Beat egg white &
milk. Stir into flour & cornmeal mixture - don't overmix. Fold in the
corn kernels, and spread batter over bean mixture and bake at 375
degrees for 25 minutes. I serve this with plain yogurt {reduced fat,
can't get fatfree around my neck of the woods} & extra salsa on the
side. Posted by Janet Hatch <janet.hatch@acadiau.ca> to the Fatfree
Dig. Vol. 12 Issue 9 Nov. 10, 1994. FATFREE Recipe collections
copyrighted by Michelle Dick 1994. Used with permission. Formatted by
Sue Smith, S.Smith34, TXFT40A@Prodigy.com using MMCONV. File
ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
A Message from our Provider:
“Exercise daily — walk with the Lord.”
Nutrition (calculated from recipe ingredients)
----------------------------------------------
Calories: 1230
Calories From Fat: 70
Total Fat: 8.4g
Cholesterol: 3.7mg
Sodium: 3826.2mg
Potassium: 2856.8mg
Carbohydrates: 264g
Fiber: 29.1g
Sugar: 52.9g
Protein: 42.1g