Tex-mex Beans With Cornmeal Dumplings Recipe
Yield: 5 servingsRecipe by luhu.jp
Ingredients:
1/3 cup: Flour,
1/3 cup: Yellow Cornmeal,
1 tsp: Baking powder,
1/4 tsp: Salt,
Beaten Egg White,
1/4 cup: Skim Milk,
2 tbsp: Cooking Oil,
3/4 cup: Water,
1 cup: Chopped Onion,
Clove Garlic, minced
15 ounce: Can Garbanzo Beans, drained
15 ounce: Can Red Kidney Beans, drained
15 ounce: Can Tomato Sauce,
4 ounce: Can diced green chili pepper,
2 tsp: Chili powder,
1/4 tsp: Salt,
1 1/2 tsp: Cornstarch,
Directions:
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.
*************************************************************** Per
serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg
cholesterol, 1023 mg sodium, 839 mg potassium.
Source from luhu.jp
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.
*************************************************************** Per
serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg
cholesterol, 1023 mg sodium, 839 mg potassium.
Source from luhu.jp