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Corn Pone

 

14

Yield

1

serving

Prep

30

min

Cook

30

min

Ready

9

hrs

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

filling
½ pound pinto beans
cooked
½ cup onions
chopped
crust
½ cup cornmeal
½ cup all-purpose flour
allpurpouse
1 ½ teaspoons baking powder
¼ teaspoon salt
½ cup yogurt, non-fat
¼ cup water
1 teaspoon sugar
½ teaspoon cayenne pepper
*

Directions

Soak pinto beans over night.

Bring to boil; reduce heat and cook until beans are tender.

Cook onions in veggie broth or wine.

Combine with beans.

Place in casserole dish.

For the crust, mix together the cornmeal, flour, baking powder, and salt.

Gradually add the yogurt and water, then mix until smooth.

Stir the sugar and cayenne into the batter.

Pour onto the bean and onions.

Cook in 350℉ (180℃) F oven until the top is bubbling and the crust is just beginning to brown at the edges.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 155g (5.5 oz)
Amount per Serving
Calories 2037% of calories from fat
 % Daily Value *
Total Fat 2g 2%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 338mg 14%
Total Carbohydrate 14g 14%
Dietary Fiber 5g 18%
Sugars g
Protein 14g
Vitamin A 2% Vitamin C 4%
Calcium 11% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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