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Ингредиенты
- 4 c. Pinto beans, heated
- 4 ounce Nonfat cream cheese
- 1 c. Nonfat yogurt
- 1/2 c. Monterey jack cheese, grated & packed
- 1 Tbsp. Water
- 1 1/2 c. Onion, minced
- 3 lrg Clov garlic, chopped
- 3/4 tsp Salt
- 1/2 tsp Cumin
- 1/2 tsp Basil Lots of black pepper Lots of cayenne pepper
- 1 med Zucchini, cut in chunks
- 2 med Tomatoes, minced
- 1 dsh Oregano
- 1 dsh Salt
- 1 dsh Basil
- 1 dsh Pepper
- 1 c. Yellow cornmeal
- 1/2 c. Flour
- 1/2 tsp Salt
- 1 tsp Baking pwdr
- 1/2 c. Nonfat yogurt
- 1 lrg Egg substitute, liquid
Инструкции
- Add in cream cheese, yogurt and monterey jack cheese to warm beans and mix well. Saute/fry onion, garlic and spices in water 5-8 minutes. and add in to bean mix. Mix and transfer to greased 2 quart. casserole. Saute/fry zucchini 3 minutes and add in tomato and spices; cold. Spread on top of bean mix. Mix together dry ingredients for cornbread topping. Beat together yogurt and egg and add in to dry ingredients. Spread on top of beans and vegetables. Cook at 375 for 40 minutes.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 273g | |
| Recipe makes 8 servings | |
| Calories 557 | |
| Calories from Fat 78 | 14% |
| Total Fat 8.85g | 11% |
| Saturated Fat 4.45g | 18% |
| Trans Fat 0.0g | |
| Cholesterol 23mg | 8% |
| Sodium 677mg | 28% |
| Potassium 1695mg | 48% |
| Total Carbs 90.69g | 24% |
| Dietary Fiber 17.0g | 57% |
| Sugars 8.69g | 6% |
| Protein 28.97g | 46% |
