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| Group i | |||
| 2 | cups | 7 bean and barley mix, dried | cooked |
| 3 | tablespoons | water | |
| 1 | tablespoon | tomato paste | |
| 1/4 | teaspoon | onion powder | |
| 1/4 | teaspoon | garlic powder | |
| 1/4 | teaspoon | cumin | |
| 1 | teaspoon | chili powder | |
| 2 | tablespoons | vegetable oil | |
| 1/2 | cup | onion | chopped |
| 1 | teaspoon | sea salt | |
| 1/4 | cup | olives | ripe, sliced |
| 1/2 | cup | corn | canned |
| 1/2 | each | sweet bell pepper | chopped |
| 1/4 | cup | parsley leaves | chopped |
| 1/2 | cup | celery | chopped |
| Group ii | |||
| 2 1/2 | cups | water | cold |
| 1 1/2 | cups | cornmeal | |
| 1 | teaspoon | sea salt | |
| 1/2 | teaspoon | chili powder | |
| 1/4 | cup | cheese | grated |
Mash cooked 7 Bean and Barley. Mix tomato paste with water. In skillet, sauté onion in oil and combine all Group I ingredients.
Let these cook over medium heat; if the beans were hot to begin with, no more than five minutes cooking is needed.
Stir constantly to prevent sticking. Adjust seasonings to taste.
Combine the ingredients of Group II except for cheese in a heavy pan, and cook over medium heat until cornmeal thickens and comes to a boil, stirring constantly.
Oil a 8" x 8" pan and spread 2/3 of the cornmeal mixture over the bottom and sides.
Pour the bean mixture into the cornmeal crust and spread rest of cornmeal mix on top.
Sprinkle the top crust with grated cheese and cook in a 350 F. oven for 30 minutes or until golden brown.
| % Daily Value* | |
| Total Fat 9.0g | 13% |
| Saturated Fat 1.0g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1229mg | 51% |
| Total Carbohydrate 44.0g | 15% |
| Dietary Fiber 5.0g | 21% |
| Sugars 3.0g | |
| Protein 5.0g | 11% |
| Vitamin A | 17% | Vitamin C | 87% | |
| Calcium | 3% | Iron | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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General:Arrowroot is a white powder extracted from the root of a West Indian plant, Marantha arundinacea. It looks and feels like cornstarch....
Quick, fast and delicious! Perfect to make when short on time. Everyone loved it!
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