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Bean and Cornmeal Pie

 

57

Yield

1

servings

Prep

35

min

Cook

25

min

Ready

60

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

2 cans black beans
or kidney beans
*
2 cups onions
chopped
1 ½ cups tomatoes
chopped
¼ cup salsa
1 large green bell peppers
1 cup corn
frozen
1 teaspoon cumin
2 teaspoons red pepper flakes
1 x mixed herbs
*
½ teaspoon salt
Topping
¾ cup all-purpose flour
¾ cup cornmeal
¾ cup milk, skim
2 teaspoons baking powder
1 dash salt
*
2 teaspoons sugar
1 dash hot chili peppers
*
1 each egg whites
*
½ cup corn

Directions

Sauté onions and pepper in a little vegetable stock and water until tender (about 8 mins).

Add tomatoes, beans, salsa and 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 - increased the milk slightly, added about ½ more teaspoon of baking powder and used just the egg white Sift together dry ingredients. Beat egg white and milk. Stir into flour and cornmeal mixture - don't overmix. Fold in the corn kernels, and spread batter over bean mixture and bake at 375℉ (190℃) for 25 minutes. Serve this with plain yogurt and extra salsa on the side.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 1406g (49.6 oz)
Amount per Serving
Calories 16526% of calories from fat
 % Daily Value *
Total Fat 11g 17%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 4mg 1%
Sodium 1580mg 66%
Total Carbohydrate 113g 113%
Dietary Fiber 58g 233%
Sugars g
Protein 139g
Vitamin A 90% Vitamin C 349%
Calcium 66% Iron 111%
* based on a 2,000 calorie diet How is this calculated?

 

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