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Ингредиенты
- 1 c. Minced onions
- 3/4 c. Yellow corn meal
- 2 tsp Chili pwdr
- 1 c. Evaporated skim lowfat milk
- 1/4 c. Water
- 16 ounce Whole kernel corn, canned, d
- 16 ounce Black beans, canned, rinse/d
- 16 ounce Canned stewed tomatoes
- 4 ounce Canned diced mild green chil
Инструкции
- Preheat oven to 350 degrees Lightly spray an 8" square baking pan with non stick spray. In a large bowl, combine all ingredients,. Mix well, Place in prepared pan. Bake uncovered 45 min. Nutrition (per serving): 293
- Meatless, Page(s): 153
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 289g | |
| Recipe makes 6 servings | |
| Calories 453 | |
| Calories from Fat 45 | 10% |
| Total Fat 5.2g | 7% |
| Saturated Fat 2.35g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 12mg | 4% |
| Sodium 170mg | 7% |
| Potassium 1595mg | 46% |
| Total Carbs 82.6g | 22% |
| Dietary Fiber 14.9g | 50% |
| Sugars 10.6g | 7% |
| Protein 22.95g | 37% |
