Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 2 can black beans/kidney beans
- 2 c. minced onions
- 1 1/2 c. minced tomatoes (canned tomatoes work, just drain them)
- 1/4 c. salsa (i use warm)
- 1 lrg green pepper
- 1 c. frzn corn kernels
- 1 tsp cumin
- 2 tsp chili
- 1 tsp or possibly more mixed herbs (i cheated & used mrs. dash)
- 1/2 tsp salt
- 3/4 c. flour
- 3/4 c. cornmeal
- 3/4 c. skim lowfat milk
- 2 tsp baking pwdr
- 1 dsh salt
- 2 tsp sugar
- 1 dsh chili pepper
- 1 x egg white
- 1/2 c. corn kernels
Инструкции
- Saute/fry onions & pepper in a little vegetable stock & water until tender (about 8 mins). Add in tomatoes, beans, salsa & corn. Add in the spices and simmer while you get the topping ready.
- (Original recipe called for 3 or possibly 4 Tbsp. of oil and 1 whole egg in the batter. I increased the lowfat milk slightly, added about 1/2 more tsp. of baking pwdr and used just the egg white) Sift together dry ingredients. Beat egg white & lowfat milk. Stir into flour & cornmeal mix - do not over mix.
- Mix in the corn kernels, and spread batter over bean mix and bake at 375for 25 min.
- I serve this with plain yogurt (reduced fat, cannot get fat free around my neck of the woods) & extra salsa on the side.
