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Ингредиенты
- 3 c. Water
- 1 can (15 1/2 ounce) kidney beans, rinsed and liquid removed
- 1 can (15 ounce) black beans, rinsed and liquid removed
- 1 can (14 1/2 ounce) Mexican-style stewed tomatoes
- 1 can (4 ounce) minced green chilies
- 1 pkt (10 ounce) frzn corn, thawed
- 1 c. Minced onion
- 1 c. Minced carrots
- 3 x Beef bouillon cubes
- 3 x Garlic cloves, chopped
- 1 tsp Chili pwdr
- 1/2 tsp Salt
- 1/4 tsp Pepper
- 1/2 c. All-purpose flour
- 1/4 c. Yellow cornmeal
- 1 tsp Baking pwdr
- 1 dsh Salt and pepper
- 1 x Egg white, beaten
- 3 Tbsp. Lowfat milk
- 1 Tbsp. Vegetable oil
Инструкции
- In a large saucepan over medium heat, combine the first 13 ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or possibly till vegetables are tender. For dumplings, combine flour, cornmeal, baking pwdr, salt and pepper. Combine egg white, lowfat milk and oil; stir into dry ingredients. Drop into eight mounds onto boiling soup. Reduce heat; cover and simmer for 15-20 min (don't lift the cover).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 388g | |
| Recipe makes 8 servings | |
| Calories 335 | |
| Calories from Fat 36 | 11% |
| Total Fat 4.09g | 5% |
| Saturated Fat 0.78g | 3% |
| Trans Fat 0.04g | |
| Cholesterol 24mg | 8% |
| Sodium 831mg | 35% |
| Potassium 1083mg | 31% |
| Total Carbs 59.18g | 16% |
| Dietary Fiber 12.3g | 41% |
| Sugars 5.26g | 4% |
| Protein 17.78g | 28% |
