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Ингредиенты
- 3/4 lb 93% ultra-lean grnd beef
- 1 c. minced onion
- 1 x clove garlic chopped Vegetable cooking spray
- 1 Tbsp. chili pwdr
- 1 1/2 tsp grnd cumin
- 1 tsp sugar
- 1/2 tsp dry oregano
- 16 ounce no-salt-added tomato sauce (2 cans)
- 16 ounce pinto beans (1 can) liquid removed
- 4 1/2 ounce minced green chiles (1 can) liquid removed
- 3/4 c. skim lowfat milk
- 1 x egg lightly beaten
- 1 1/3 c. self-rising yellow cornmeal mix
Инструкции
- Cook beef, onion, and garlic in a large saucepan coated with cooking spray over medium-high heat till browned, stirring frequently to crumble the beef. Drain the beef mix in a colander.
- Return beef mix to pan. Add in chili pwdr, cumin, sugar, oregano, tomato sauce, pinto beans, and chiles; cover and cook over medium-low heat for 10 min. Pour mix into a 2-qt casserole coated with cooking spray; set aside.
- Combine the lowfat milk and egg in a bowl, and stir well. Add in the cornmeal mix, and stir well. Pour the cornmeal mix over the beef mix.
- Bake at 400 degrees for 20 min or possibly till the corn-bread topping is lightly browned.
- Yield: 4 servings.
- NOTES : Make-Ahead Tips: You can assemble the casserole ahead of time, omitting the corn-bread topping; cover and refrigeratein the refrigerator or possibly freeze (thaw frzn casserole overnight in the refrigerator). Let casserole stand at room temperature for 30 min. Add in corn-bread topping, and bake as directed.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 409g | |
| Recipe makes 4 servings | |
| Calories 387 | |
| Calories from Fat 33 | 9% |
| Total Fat 3.83g | 5% |
| Saturated Fat 0.79g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 47mg | 16% |
| Sodium 1114mg | 46% |
| Potassium 961mg | 27% |
| Total Carbs 75.26g | 20% |
| Dietary Fiber 11.0g | 37% |
| Sugars 11.1g | 7% |
| Protein 14.83g | 24% |
