 |
Prep Time: 30 Minutes Cook Time: 20 Minutes |
Ready In: 50 Minutes Servings: 6 |
|
This hearty, meatless Southwestern main dish is delicious. If desired, you can vary the beans used. I like to serve it with salsa and reduced-fat sour cream. Tari Ambler-Shorewood, Illinois Ingredients:
1 large onion, chopped |
1 large green pepper, chopped |
1 teaspoon canola oil |
1-1/2 teaspoons chili powder |
1 garlic clove, minced |
3/4 teaspoon ground cumin |
1/4 teaspoon pepper |
1 can (14-1/2 ounces) diced tomatoes, undrained |
2 cans (15 ounces each) black beans, rinsed and drained |
1 cup frozen corn |
topping: |
3/4 cup whole wheat pastry flour |
3/4 cup yellow cornmeal |
2 teaspoons sugar |
2 teaspoons baking powder |
2 teaspoons chopped seeded jalapeno pepper |
1/4 teaspoon salt |
1 egg |
3/4 cup fat-free milk |
1 tablespoon canola oil |
salsa and reduced-fat sour cream, optional |
Directions:
1. In a large skillet, saute onion and green pepper in oil until tender. Add the chili powder, garlic, cumin and pepper; saute 1 minute longer. Add tomatoes and bring to a boil. Reduce heat; cover and simmer for 5 minutes.
2. Stir in beans and corn; heat through. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray.
3. For topping, in a small bowl, combine the flour, cornmeal, sugar, baking powder, jalapeno and salt. Whisk the egg, milk and oil; stir into dry ingredients just until moistened. Spoon over filling; gently spread to cover the top.
4. Bake at 375° for 20-25 minutes or until filling is bubbly and a toothpick inserted into topping comes out clean. Serve with salsa and sour cream if desired. Yield: 6 servings.
|
|