Это предварительный просмотр рецепта "Bean And Cornmeal Pie (Ovo Lacto)".

Рецепт Bean And Cornmeal Pie (Ovo Lacto)
by Global Cookbook

Bean And Cornmeal Pie (Ovo Lacto)
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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

  1. 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.
  2. (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.
  3. Mix in the corn kernels, and spread batter over bean mix and bake at 375for 25 min.
  4. I serve this with plain yogurt (reduced fat, cannot get fat free around my neck of the woods) & extra salsa on the side.