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Ингредиенты
- 1 lb Very lean grnd sirloin
- 1 lrg Onion, minced
- 2 lrg Tomatoes, minced
- 1 pkt (10-ounce) frzn whole kernel corn
- 1 lrg Green bell pepper, minced
- 1 tsp Cumin pwdr
- 1 tsp Chili pwdr, or possibly to taste
- 1/2 tsp Salt (optional)
- 1 Tbsp. Worcestershire sauce
- 1 c. Homemade beef stock (see recipe "Beef Stock #2" in this cookbook)
- 1 1/2 c. Yellow cornmeal
- 1/4 c. All-purpose flour
- 1 tsp Sugar (optional)
- 1/4 tsp Salt (optional)
- 2 tsp Baking pwdr
- 3 lrg Egg whites, lightly beaten
- 1/2 c. Skim lowfat milk
- 1 Tbsp. Olive or possibly canola oil
Инструкции
- Preheat oven to 400 degrees. Heat a heavy, 10-inch, non-stick skillet over medium heat. Add in grnd meat and sauce 4-5 min, or possibly till meat is no longer pink. Pour contents of pan into a strainer. Allow fat to drain out.
- Return meat to the pan, add in onions, and cook till onions are translucent/soft, about 3 min. Add in tomatoes, corn, bell pepper, cumin, chili pwdr, Worcestershire and stock. Simmer, uncovered, 20-25 min.
- In a bowl, mix together the cornmeal, flour, sugar, salt and baking pwdr. In another bowl, combine egg whites, lowfat milk and oil; add in to cornmeal mix. Mix lightly.
- Place meat mix in a 10x10x2-inch baking dish. Spoon cornbread mix over meat and spread lightly to cover surface. Bake, uncovered, 30-40 min or possibly till corn bread is golden.
- Makes 6 servings of 370 calories each.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 306g | |
| Recipe makes 6 servings | |
| Calories 369 | |
| Calories from Fat 98 | 27% |
| Total Fat 10.95g | 14% |
| Saturated Fat 3.56g | 14% |
| Trans Fat 0.48g | |
| Cholesterol 50mg | 17% |
| Sodium 916mg | 38% |
| Potassium 677mg | 19% |
| Total Carbs 43.87g | 12% |
| Dietary Fiber 3.2g | 11% |
| Sugars 5.99g | 4% |
| Protein 22.85g | 37% |
