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Title: Bean & Cornmeal Pie (Ovo Lacto)
Categories: Vegetarian Lowfat Pie Bean
Yield: 1 Servings
| 2 | cn | Black beans/kidney beans |
| 2 | c | Chopped onions |
| 1 1/2 | c | Chopped tomatoes |
| {canned tomatoes work, just | ||
| Drain them} | ||
| 1/4 | c | Salsa {I use hot} |
| 1 | lg | Green pepper |
| 1 | c | Frozen corn kernels |
| 1 | ts | Cumin |
| 2 | ts | Chili |
| 1 | ts | Or more mixed herbs {i |
| Cheated & used Mrs. Dash} | ||
| 1/2 | ts | Salt |
| TOPPING | ||
| 3/4 | c | Flour |
| 3/4 | c | Cornmeal |
| 3/4 | c | Skim milk |
| 2 | ts | Baking powder |
| 1 | ds | Salt |
| 2 | ts | Sugar |
| 1 | ds | Chili pepper |
| 1 | Egg white | |
| 1/2 | c | Corn kernels |
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 previous next