Directions:
- Preheat oven to 350.
- Oil an 11 x 7 casserole (or a baking dish with similar square inch measurement).
- Prepare corn muffin mix per package directions.
- Pour muffin mix into baking dish until it is 1/2 -3/4 thick; bake for 7-9 minutes until firm, but not brown.
- While muffin mix is baking, brown ground beef and onion in skillet over medium heat.
- If ground beef is a little dry, add 2 T water before adding (optional) tomato paste and spices. It will mix better that way. Cook off extra water on low heat.
- Onto the cooked cornbread layer the seasoned ground beef, tomatoes and beans.
- Cover with the sharp cheese.
- Bake at 350 for 15-20 minutes, until the cheese has melted and the casserole has been heated through. You don't want the cornbread to burn.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 608.48 Kcal (2548 kJ) | ||
| Calories from fat | 224.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.95g | 38% | |
|---|---|---|---|
| Cholesterol | 104.85mg | 35% | |
| Sodium | 361.21mg | 15% | |
| Potassium | 784.84mg | 17% | |
| Total Carbs | 65.94g | 22% | |
| Sugars | 4.92g | 20% | |
| Dietary Fiber | 3.92g | 16% | |
| Protein | 31.6g | 63% | |
| Vitamin C | 17.8mg | 30% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 4.1mg | 23% | |
| Calcium | 300.1mg | 30% | |
| Amount Per 100 g | |||
| Calories | 163.24 Kcal (683 kJ) | ||
| Calories from fat | 60.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.69g | 38% | |
|---|---|---|---|
| Cholesterol | 28.13mg | 35% | |
| Sodium | 96.9mg | 15% | |
| Potassium | 210.56mg | 17% | |
| Total Carbs | 17.69g | 22% | |
| Sugars | 1.32g | 20% | |
| Dietary Fiber | 1.05g | 16% | |
| Protein | 8.48g | 63% | |
| Vitamin C | 4.8mg | 30% | |
| Vitamin A | 0.2mg | 20% | |
| Iron | 1.1mg | 23% | |
| Calcium | 80.5mg | 30% | |
* 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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