Side Pannel
Bean and Cornmeal Pie (Ovo Lacto)
Bean and Cornmeal Pie (Ovo Lacto)
- Recipe Submitted by ADMIN on 09/26/2007
Category: Low Fat
Ingredients List
- 2 cn Black beans/kidney beans
- 2 c Chopped onions
- 1 1/2 c Chopped tomatoes
- {canned tomatoes work, just
- Drain them}
- 1/4 c Salsa {I use hot}
- 1 lg Green pepper
- 1 c Frozen corn kernels
- 1 ts Cumin
- 2 ts Chili
- 1 ts Or more mixed herbs {i
- Cheated & used Mrs. Dash}
- 1/2 ts Salt
Directions
TOPPING
3/4 c Flour
3/4 c Cornmeal
3/4 c Skim milk
2 ts Baking powder
1 ds Salt
2 ts Sugar
1 ds Chili pepper
1 Egg white
1/2 c Corn kernels
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 1/2 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.
3/4 c Flour
3/4 c Cornmeal
3/4 c Skim milk
2 ts Baking powder
1 ds Salt
2 ts Sugar
1 ds Chili pepper
1 Egg white
1/2 c Corn kernels
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 1/2 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.
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