| 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.
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Nutrition (calculated from recipe ingredients)
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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