Bean & Cornmeal Pie (ovo Lacto) Recipe

Bean & Cornmeal Pie (ovo Lacto) Recipe

Yield: 1 Servings
Recipe by luhu.jp

Ingredients:
2 can: Black beans/kidney beans,
2 cup: Chopped onions,
1 1/2 cup: Chopped tomatoes,
{canned tomatoes work, just
Drain them},
1/4 cup: Salsa {I use hot},
1 large: Green pepper,
1 cup: Frozen corn kernels,
1 tsp: Cumin,
2 tsp: Chili,
1 tsp: Or more mixed herbs {i,
Cheated & used Mrs. Dash},
1/2 tsp: Salt,

TOPPING
3/4 cup: Flour,
3/4 cup: Cornmeal,
3/4 cup: Skim milk,
2 tsp: Baking powder,
1 dash: Salt,
2 tsp: Sugar,
1 dash: Chili pepper,
1: Egg white,
1/2 cup: Corn kernels,

Directions:

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 - dont 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, cant get fatfree around
my neck of the woods} & extra salsa on the side.

Posted by 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@Prodigy.com using MMCONV.


Source from luhu.jp