Directions:
- Preheat oven to 450 degrees.
- Melt 1/4 cup butter in a 12 round iron skillet.
- Saute onions until clear then transfer to mixing bowl.
- Add 2 T. oil to your skillet and put it in oven to preheat for at least 5 minutes.
- To the onions, add cornmeal, flour, beaten egg, buttermilk, and spices, then stir to mix.
- Fold in cheese, beans and seeds.
- Carefully pour into hot skillet.
- Cook for 15-20 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 341.18 Kcal (1428 kJ) | ||
| Calories from fat | 123.54 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.73g | 21% | |
|---|---|---|---|
| Cholesterol | 52.92mg | 18% | |
| Sodium | 799.44mg | 33% | |
| Potassium | 523.83mg | 11% | |
| Total Carbs | 40.89g | 14% | |
| Sugars | 2.95g | 12% | |
| Dietary Fiber | 6.11g | 24% | |
| Protein | 14.1g | 28% | |
| Vitamin C | 0.8mg | 1% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 3.4mg | 19% | |
| Calcium | 282.9mg | 28% | |
| Amount Per 100 g | |||
| Calories | 257.35 Kcal (1077 kJ) | ||
| Calories from fat | 93.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.35g | 21% | |
|---|---|---|---|
| Cholesterol | 39.91mg | 18% | |
| Sodium | 603.01mg | 33% | |
| Potassium | 395.12mg | 11% | |
| Total Carbs | 30.84g | 14% | |
| Sugars | 2.22g | 12% | |
| Dietary Fiber | 4.61g | 24% | |
| Protein | 10.64g | 28% | |
| Vitamin C | 0.6mg | 1% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.6mg | 19% | |
| Calcium | 213.4mg | 28% | |
* 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.
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