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welovegod.org - Share Your Recipe!

Recipe Name: Bean And Cornmeal Pie (ovo Lacto) Submitted by: Administrator
Source: Source Description:
Ethnicity: Last Modified: 2/22/2014
Base: Comments:
Course:  
Difficulty:
Preparation Time:
Number of Servings: 1

Ingredients:
2 Black beans/kidney beans
2 Cup(s) Chopped onions
1 1/2 Cup(s) Chopped tomatoes
{canned tomatoes work, just
Drain them}
1/4 Cup(s) Salsa {I use hot}
1 Green pepper
1 Cup(s) Frozen corn kernels
1 Teaspoon(s) Cumin
2 Teaspoon(s) chili
1 Teaspoon(s) Or more mixed herbs {i
Cheated & used Mrs. Dash}, Cheated & used Mrs. Dash}
1/2 Teaspoon(s) Salt
3/4 Cup(s) Flour
3/4 Cup(s) Cornmeal
3/4 Cup(s) Skim milk
2 Teaspoon(s) Baking Powder
2 Teaspoon(s) Sugar
1 Dash(s) Chili pepper
1 Egg white
1/2 Cup(s) Corn kernels
Directions:
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

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


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