Bean & cornmeal pie (ovo lacto)
1 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | cans | Black beans/kidney beans |
| 2 | cups | Chopped onions |
| 1½ | cup | Chopped tomatoes |
| {canned tomatoes work, just | ||
| Drain them} | ||
| ¼ | cup | Salsa {I use hot} |
| 1 | large | Green pepper |
| ¾ | cup | Flour |
| ¾ | cup | Cornmeal |
| ¾ | cup | Skim milk |
| 2 | teaspoons | Baking powder |
| 1 | dash | Salt |
| 1 | cup | Frozen corn kernels |
| 1 | teaspoon | Cumin |
| 2 | teaspoons | Chili |
| 1 | teaspoon | Or more mixed herbs {i |
| Cheated & used Mrs. Dash} | ||
| ½ | teaspoon | Salt |
| 2 | teaspoons | Sugar |
| 1 | dash | Chili pepper |
| 1 | Egg white | |
| ½ | cup | Corn kernels |
Directions
TOPPING
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 ½ 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@...> 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@... using MMCONV.