Bean And Cornmeal Pie Ovo Lacto

Serving Size : 1
Ingredients

for prepare Bean And Cornmeal Pie Ovo Lacto

:

Amount	Measure	Ingredient - Preparation Method
2	cans	black beans/kidney beans
2	cups	chopped onions
1 1/2	cups	chopped tomatoes
(canned tomatoes work just drain them bean and cornmeal pie ovo lacto
1/4	cup	salsa {I use hot}
1	large	green pepper
1	cup	frozen corn kernels
1	teaspoon	cumin
2	teaspoons	chili
1	teaspoon	or more mixed herbs (I
cheated and used Mrs. Dash bean and cornmeal pie ovo lacto
1/2	teaspoon	salt
topping bean and cornmeal pie ovo lacto
3/4	cup	flour
3/4	cup	cornmeal
3/4	cup	skim milk
2	teaspoons	baking powder
1	dash	salt
2	teaspoons	sugar
1	dash	chili pepper
1		egg white
1/2	cup	corn kernels

Sautй onions and pepper in a little vegetable stock and water till tender (about 8 minutes). Add tomatoes, beans, salsa and corn. Add the spices and simmer while you get the topping ready. Original recipe called for 3 or 4 tablespoons of oil and 1 whole egg in the batter. I increased the milk slightly, added about 1/2 more teaspoon of baking powder and used just the egg white. Sift together dry ingredients. Beat egg white and milk. Stir into flour and cornmeal mixture - don't over-mix. Fold in the corn kernels, and spread batter over bean mixture and bake at 375F for 25 minutes. I serve this with plain yogurt {reduced fat, can't get fat-free around my neck of the woods} and extra salsa on the side. FATFREE Recipe collections copyrighted by Michelle Dick 1994.

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