Black Bean Chili Bake Recipe

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Ingredients:

Serving

2 (16 oz) cans black beans
1 onion, chopped
1 (28 oz) can tomato sauce
1/2 cup frozen chopped spinach
2 cups cornmeal
2 tbsp whole wheat flour
1/4 cup oil
2 cups milk or 2 cups water
1 tsp salt
1 1/2 tsp baking soda
1 tbsp white vinegar
1 tbsp mrs. dash seasoning

Directions:

Mix together black beans, onion, tomato sauce, spinach and Mrs. Dash seasoning in a 9x13 pan.
Turn oven onto 450 degrees.
Mix together cornmeal, flour, oil, milk or water, baking soda, vinegar and pour this over the black mean mixture. Sprinkle pepper to taste ontop of the cornbread.
Bake 450 for 20-30 min or until cornbread is browned and baked all the way through.
Serves 4-6.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	314.89 Kcal (1318 kJ)
Calories from fat	98.67 Kcal
		% Daily Value*
Total Fat	10.96g	17%
Cholesterol	1.63mg	1%
Sodium	839.51mg	35%
Potassium	473.87mg	10%
Total Carbs	46.72g	16%
Sugars	6.01g	24%
Dietary Fiber	5.27g	21%
Protein	8.79g	18%
Vitamin C	2.4mg	4%
Vitamin A	0.1mg	4%
Iron	2.2mg	12%
Calcium	136.4mg	14%

Amount Per 100 g
Calories	168.5 Kcal (705 kJ)
Calories from fat	52.8 Kcal
		% Daily Value*
Total Fat	5.87g	17%
Cholesterol	0.87mg	1%
Sodium	449.22mg	35%
Potassium	253.57mg	10%
Total Carbs	25g	16%
Sugars	3.22g	24%
Dietary Fiber	2.82g	21%
Protein	4.7g	18%
Vitamin C	1.3mg	4%
Vitamin A	0.1mg	4%
Iron	1.2mg	12%
Calcium	73mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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