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Ингредиенты
- 2 Tbsp. Green pepper, minced
- 2 Tbsp. Onion, minced
- 1 tsp Oil
- 1 c. Dry kidney beans, cooked (unsalted, liquid removed*)
- 1/2 c. Tomato puree
- 1 c. Whole-kernel corn
- 1 1/2 tsp Chili pwdr
- 1/8 tsp Salt
- 1/3 c. Yellow cornmeal
- 3/4 c. Water
- 63/1000 tsp Salt
- 1/4 tsp Chili pwdr
Инструкции
- 2 Servings of about 1 c. filling and 1/3 c. cornmeal mush each 296
- 1. Cook green pepper and onion in off in small (8-inch) frypan till tender.
- 2. Stir in beans, tomato puree, corn, 1-1/2 tsp. chili pwdr, and 1/8 tsp. salt.
- 3. Cover and cook over low heat till flavors are blended-about 15 min.
- 4. Mix cornmeal, water, and 1/16 tsp. salt.
- 5. Cook over low heat, stirring constantly, till very thick-about 3 min.
- 6. Spread cornmeal mush over bean mix to create a crust.
- 7. Sprinkle 1/4 tsp. chili pwdr over top of crust.
- 8. Cook over low heat, with lid ajar, till topping is set-about 7 min.
- *NOTE: 1 c. canned kidney beans, liquid removed, may be used in place of cooked dry kidney beans; then omit the 1/8 tsp. salt in step 2. About 270
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 327g | |
| Recipe makes 2 servings | |
| Calories 261 | |
| Calories from Fat 35 | 13% |
| Total Fat 4.03g | 5% |
| Saturated Fat 0.49g | 2% |
| Trans Fat 0.06g | |
| Cholesterol 0mg | 0% |
| Sodium 876mg | 37% |
| Potassium 688mg | 20% |
| Total Carbs 47.59g | 13% |
| Dietary Fiber 10.1g | 34% |
| Sugars 6.55g | 4% |
| Protein 10.08g | 16% |
