Распечатать
E-mail
Add a photoПорций: 4
Ингредиенты
- 1/4 c. Vegetable oil
- 1 med Yellow onion, minced
- 1 c. Cubed cooked pork
- 1/3 c. Plus 1 Tbsp. all-purpose flour
- 1 Tbsp. Chili pwdr
- 1 c. Chicken broth
- 1 pkt Frzn whole-kernel corn, thawed (10 ounces)
- 1/4 c. Raisins
- 1/4 c. Minced black olives
- 1/2 tsp Salt
- 1 Tbsp. Lemon juice
- 1 c. Lowfat milk
- 2/3 c. Cornmeal
- 1 x Egg, lightly beaten
- 2 tsp Baking pwdr
- 1/2 tsp Baking soda
Инструкции
- Heat 3 Tbsp. of the oil in a 9-inch ovenproof skillet or possibly a 1 qt flameproof casserole, over medium heat. Add in the onion and cook, uncovered, for 5 min. Add in the pork and cook till lightly browned, about 2 min. Blend in 1 Tbsp. of the flour, the chili pwdr, and the chicken broth. Add in the corn, raisins, olives, and 1/4 tsp. of the salt. Stir till the mix thickens, about 4 min. Preheat the oven to 450F. Stir the lemon juice into the lowfat milk in a small bowl and let stand for a few min. Combine the cornmeal with the remaining flour and salt in a mixing bowl. In the order listed, gradually stir in the lowfat milk mix, egg, baking pwdr, baking soda, and remaining oil. Reheat the pork mix.
- Stir the topping mix and pour over the pork. Bake, uncovered, till the topping is hard, about 20 min.
- NOTE: If you don't have an ovenproof skillet or possibly flameproof casserole, use a regular skillet to make the pork mix and transfer it to a casserole just before baking.
- Makes 4 servings of 575 calories each.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 291g | |
| Recipe makes 4 servings | |
| Calories 560 | |
| Calories from Fat 293 | 52% |
| Total Fat 32.88g | 41% |
| Saturated Fat 4.8g | 19% |
| Trans Fat 0.35g | |
| Cholesterol 75mg | 25% |
| Sodium 1257mg | 52% |
| Potassium 560mg | 16% |
| Total Carbs 48.59g | 13% |
| Dietary Fiber 3.2g | 11% |
| Sugars 11.12g | 7% |
| Protein 18.52g | 30% |
