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Ингредиенты
- 2 lb grnd 90% lean beef sirloin
- 1 Tbsp. extra-virgin extra virgin olive oil Coarse salt to taste Freshly-grnd black pepper to taste
- 1 Tbsp. Worcestershire sauce
- 1 med onion finely minced
- 4 x garlic cloves - (to 6) finely minced
- 1 x red bell pepper finely minced
- 1 x jalapeno pepper seeded, minced
- 3 Tbsp. dark chili pwdr
- 1 Tbsp. cumin
- 1 c. beef stock or possibly broth
- 1 can diced tomatoes - (14 1/2 ounce)
- 1 can tomato sauce or possibly tomato puree - (8 ounce)
- 2 can black beans - (15 ounce ea) liquid removed
- 2 Tbsp. minced fresh cilantro (optional)
- 2 pkt corn muffin mix - (8 1/2 ounce ea)
- 1 c. lowfat milk
- 2 x Large eggs beaten
- 2 Tbsp. vegetable or possibly corn oil
- 3 x scallions thinly sliced Butter for greasing griddle
Инструкции
- In a large deep skillet or possibly pot, brown grnd beef in oil over high heat. Season meat with salt and pepper, then add in Worcestershire sauce.
- Reduce heat to medium-high when the meat is browned and crumbled, then add in onion, garlic, red peppers, jalapeno. Season veggies and meat with chili pwdr and cumin. Cook veggies and meat together 5 min.
- Stir in broth and scrape up pan drippings. Stir in diced and pureed tomatoes and black beans. When the mix comes to a bubble, reduce heat to simmer and stir in cilantro, optional.
- Mix together 2 pkgs. of corn muffin mix with 1 c. lowfat milk, 2 beaten Large eggs, 2 Tbsp. vegetable oil and sliced scallions. Batter should be thick.
- Heat a nonstick skillet or possibly griddle pan over moderate heat. Nest a pat of butter into folded paper towel and wipe warm pan surface with it to lightly grease. Pour corn cake batter into the warm griddle pan or possibly skillet in 3- or possibly 4-inch rounds. Cook 2 or possibly 3 min on each side, till golden brown. Transfer to a plate and repeat with remaining batter.
- To serve, top bowls of beef and black bean chili with green onion corn cake toppers. Eat the chili and corn toppers as you would a pot pie, grabbing some of the corn cake with each spoonful of chili.
- This recipe yields 8 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 395g | |
| Recipe makes 8 servings | |
| Calories 623 | |
| Calories from Fat 173 | 28% |
| Total Fat 19.4g | 24% |
| Saturated Fat 6.95g | 28% |
| Trans Fat 0.0g | |
| Cholesterol 105mg | 35% |
| Sodium 578mg | 24% |
| Potassium 2161mg | 62% |
| Total Carbs 67.48g | 18% |
| Dietary Fiber 16.6g | 55% |
| Sugars 8.28g | 6% |
| Protein 46.78g | 75% |
