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Bill Thrasher
Bean and Cornmeal Pie (Ovo Lacto)
0
(0)
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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