1/3 c Flour
1 ts Baking powder
Beaten Egg White
2 tb Cooking Oil
1 c Chopped Onion
15 oz Can Garbanzo Beans, drained
15 oz Can Tomato Sauce
2 ts Chili powder
1 1/2 ts Cornstarch
1/3 c Yellow Cornmeal
1/4 ts Salt
1/4 c Skim Milk
3/4 c Water
Clove Garlic, minced
15 oz Can Red Kidney Beans,drained
4 oz Can diced green chili pepper
1/4 ts Salt
In a med mixing bowl, stir together flour, cornmeal,
baking powder, and 1/4 t salt; set aside. In a small
bowl combine egg white, milk, and oil; set aside.
In a 10" skillet combine the water, onion, and
garlic. Bring to boiling; reduce heat. Cover and
simmer 5 minutes or till tender. Stir in garbanzo
beans, kidney beans, tomato sauce, drained green chili
peppers, chili powder, and 1/4 t salt.
In a small bowl stir together cornstarch and 1 T
water. Stir into bean mixture. Cook and stir till
slightly thickened and bubbly. Reduce heat.
For dumplings, add milk mixture to cornmeal mixture;
stir just until combined. Drop dumpling mixture from a
Tablespoon to make 5 mounds atop bean mixture.
Cover and simmer for 10-12 minutes or till a
toothpick inserted in the center of a dumpling comes
out clean.
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******* Per serving: 313 calories, 13 g protein, 50 g
carbohydrates, 8 g fat, 0 mg cholesterol, 1023 mg
sodium, 839 mg potassium.
