Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 1 can (15 1/2-ounce) black beans, rinsed and liquid removed
- 1 can (15 1/2-ounce) red kidney beans, rinsed and liquid removed
- 1 can (15 1/2-ounce) garbanzo beans, rinsed and liquid removed
- 1 can (14 1/2-ounce) crushed tomatoes
- 1 med Onion, minced
- 1 pkt (16-ounce) frzn mixed vegetables
- 4 x Cloves garlic, chopped
- 1 can (14 1/2-ounce) reduced-sodium chicken broth
- 1/4 tsp Salt
- 1 tsp Chili pwdr
- 1 tsp Black pepper
- 1 Tbsp. Dry parsley
- 1/2 c. All-purpose flour
- 1/3 c. Yellow cornmeal
- 1 tsp Baking pwdr
- 1 Tbsp. Sugar
- 1 x Egg, beaten
- 2 Tbsp. Skim lowfat milk
- 2 tsp Oil
Инструкции
- Combine ingredients in Crock-Pot. Cover; cook on Low 8 to 10 hrs (High: 4 to 5 hrs). At end of cooking turn Crock-Pot to High and prepare dumplings. (see below).
- Cornmeal Dumplings: In a medium bowl, stir together flour, cornmeal, baking pwdr and sugar. In a small bowl, combine egg, lowfat milk and oil. Stir into dry ingredients, mixing till just combined. Drop mix by rounded teaspoonfuls onto soup. Cover; cook 30 min more without lifting lid till end of cooking. 6 to 8 servings.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 335g | |
| Calories 695 | |
| Calories from Fat 138 | 20% |
| Total Fat 15.64g | 20% |
| Saturated Fat 2.4g | 10% |
| Trans Fat 0.23g | |
| Cholesterol 187mg | 62% |
| Sodium 1954mg | 81% |
| Potassium 537mg | 15% |
| Total Carbs 119.81g | 32% |
| Dietary Fiber 7.3g | 24% |
| Sugars 20.07g | 13% |
| Protein 19.28g | 31% |
