| CATEGORY |
CUISINE |
TAG |
YIELD |
| Vegetables, Eggs, Grains, Dairy |
Tex-Mex |
Low-cal, Vegetables, Main dish |
5 |
Servings |
INGREDIENTS
| 1/3 |
c |
Flour |
| 1 |
ts |
Baking powder |
|
|
Beaten Egg White |
| 2 |
tb |
Cooking Oil |
| 1 |
c |
Chopped Onion |
| 15 |
oz |
Can Garbanzo Beans, drained |
| 15 |
oz |
Can Tomato Sauce |
| 2 |
ts |
Chili powder |
| 1 1/2 |
ts |
Cornstarch |
| 1/3 |
c |
Yellow Cornmeal |
| 1/4 |
ts |
Salt |
| 1/4 |
c |
Skim Milk |
| 3/4 |
c |
Water |
|
|
Clove Garlic, minced |
| 15 |
oz |
Can Red Kidney Beans,drained |
| 4 |
oz |
Can diced green chili pepper |
| 1/4 |
ts |
Salt |
INSTRUCTIONS
In a med mixing bowl, stir together flour, cornmeal, baking powder, and
1/4 t salt; set aside. In a small bowl combine egg white, milk, and oil;
set aside.
In a 10" skillet combine the water, onion, and garlic. Bring to boiling;
reduce heat. Cover and simmer 5 minutes or till tender. Stir in garbanzo
beans, kidney beans, tomato sauce, drained green chili peppers, chili
powder, and 1/4 t salt.
In a small bowl stir together cornstarch and 1 T water. Stir into bean
mixture. Cook and stir till slightly thickened and bubbly. Reduce heat.
For dumplings, add milk mixture to cornmeal mixture; stir just until
combined. Drop dumpling mixture from a Tablespoon to make 5 mounds atop
bean mixture.
Cover and simmer for 10-12 minutes or till a toothpick inserted in the
center of a dumpling comes out clean.
***************************************************************
Per serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg
cholesterol, 1023 mg sodium, 839 mg potassium.
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlofat3.zip
Culled from the Better Homes & Gardens "Diet Recipe Card Library".
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