Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Entree Casserole
Mexican
Amount Measure Ingredient -- Preparation Method
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1 lg onion -- chopped
1 lg green pepper -- chopped
2 cloves garlic -- minced
1 jalapeno (opt) -- minced
1 tsp chili powder
1 tsp cumin powder
1 tsp mixed herbs
15 ozs tomatoes -- chopped
1 c corn, frozen -- thawed
16 ozs black beans, cooked -- rinsed and drained
1/4 c salsa (opt)
1/2 tsp salt
3/4 c flour
3/4 c yellow cornmeal
3/4 c 1% low-fat milk
2 tsps baking powder
dash salt
2 tsps sugar
dash mustard powder
1/4 c egg substitute, liquid
1/2 c frozen corn -- thawed
fat-free sour cream -- for accompaniment
Preheat oven to 375 F. Saute onion, garlic, green pepper and jalapeno in
liquid until soft. Add spices and herbs; cook a few minutes longer. Add
tomatoes, corn, salsa and beans and simmer several minutes. Add salt to taste.
Prepare topping by sifting together flour, cornmeal, baking powder, salt,
mustard powder and sugar. Combine milk and egg. Stir into cornmeal just until
moistened; fold in corn. Pour bean mixture into (8x8?) baking dish, top with
cornbread, and bake 25-30 minutes.
Topping variation: increase cornmeal to 1 c. and omit flour, baking powder,
sugar, milk, corn and egg. Boil 3 c. water and stir in cornmeal, mustard, 1/2
tsp salt and 1 tbsp lemon juice. Bring to boil, then simmer, stirring, 4-5
minutes until thickened.
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Per serving: 473 Calories; 4g Fat (7% calories from fat); 22g Protein; 92g
Carbohydrate; 2mg Cholesterol; 669mg Sodium
