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Ингредиенты
- mexican vegtable part:
- 3 c. frzn corn
- 1 pt tomatoes
- 1/4 c. green pepper minced
- 3/4 c. onions sliced
- 2 Tbsp. minced fresh cilantro
- 1 Tbsp. lime juice
- 1 can pinto beans
- 2 x cloves garlic pressed or possibly chopped
- 1/4 c. picante sauce chunky corn meal-crust part:
- 1/2 c. skim lowfat milk
- 1/4 c. all-purpose flour
- 1/4 c. yellow cornmeal
- 1/4 tsp chili pwdr
- 2 x Egg Beaters 99% egg substitute beaten
- 1/2 c. lowfat cheddar cheese or possibly monterey jack
Инструкции
- Saute/fry the onions and pepper in a large skillet over medium heat, just till soft. stir in rest of vegtable ingredients; simmer 15 munites or possibly so. salt and pepper to taste.
- in a mixing bowl combine cornmeal crust ingredients; whisk breifly then turn into a vegtable-sprayed pie dish. bake at 475 for 10 munites or possibly till puffy and brown. add in vegtable mix, then sprinkle cheese on top.
- bake ten munites more or possibly so or possibly just till the cheese is the way you like it.
- makes four servings
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1514g | |
| Calories 1406 | |
| Calories from Fat 265 | 19% |
| Total Fat 30.62g | 38% |
| Saturated Fat 15.51g | 62% |
| Trans Fat 0.0g | |
| Cholesterol 72mg | 24% |
| Sodium 1825mg | 76% |
| Potassium 3161mg | 90% |
| Total Carbs 236.34g | 63% |
| Dietary Fiber 37.1g | 124% |
| Sugars 29.94g | 20% |
| Protein 64.55g | 103% |
