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Bean Cornmeal Pie Ovo Lacto

Ingredients
 

2 can black beans/kidney beans
2 cup chopped onions
1 1/2 cup chopped tomatoes
1 {canned tomatoes work, just
1 drain them}
1/4 cup salsa {i use hot}
1 large green pepper
1 cup frozen corn kernels
1 tsp cumin
2 tsp chili
1 tsp or more mixed herbs {i
1 cheated & used mrs. dash}
1/2 tsp salt

TOPPING

3/4 cup flour
3/4 cup cornmeal
3/4 cup skim milk
2 tsp baking powder
1 dash salt
2 tsp sugar
1 dash chili pepper
1 egg white
1/2 cup corn kernels




 
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Preparation
 
Saute onions & pepper in a little vegetable stock & water till tender
(about 8 mins). Add tomatoes, beans, salsa & 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 & milk. Stir into flour
& cornmeal mixture - don t overmix. Fold in the corn kernels, and
spread batter over bean mixture and bake at 375 degrees for 25
minutes.

I serve this with plain yogurt {reduced fat, can t get fatfree around
my neck of the woods} & extra salsa on the side.

Posted by Janet Hatch <[email protected]> to the Fatfree Dig.
Vol. 12 Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted
by Michelle Dick 1994. Used with permission. Formatted by Sue Smith,
S.Smith34, [email protected] using MMCONV.

 

 
Servings: 1

 

 

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