Name: Bean and Cornmeal Pie (Ovo Lacto)
Ingredients: 2 cn 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 lg Green pepper; 1 c Frozen corn kernels; 1 ts Cumin; 2 ts Chili; 1 ts Or more mixed herbs {i; Cheated & used Mrs. Dash}; 1/2 ts Salt; 3/4 c Flour; 3/4 c Cornmeal; 3/4 c Skim milk; 2 ts Baking powder; 1 ds Salt; 2 ts Sugar; 1 ds Chili pepper; 1 Egg white; 1/2 c Corn kernels

CATEGORY	CUISINE	TAG	YIELD
Grains, Dairy, Eggs		Digest, Nov., Ovo, Fatfree	1	Servings

INGREDIENTS

2	cn	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	lg	Green pepper
1	c	Frozen corn kernels
1	ts	Cumin
2	ts	Chili
1	ts	Or more mixed herbs {i
		Cheated & used Mrs. Dash}
1/2	ts	Salt
3/4	c	Flour
3/4	c	Cornmeal
3/4	c	Skim milk
2	ts	Baking powder
1	ds	Salt
2	ts	Sugar
1	ds	Chili pepper
1		Egg white
1/2	c	Corn kernels

INSTRUCTIONS

TOPPING
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

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