Directions:
- In a small nonstick skillet coated with cooking spray, cook onion in oil until tender. Add garlic; cook 1 minute longer. Transfer to a large bowl. Drain tomatoes, reserving 2 tablespoons juice; add tomatoes and juice to onion mixture.
- Stir in the beans, cheese, chilies, jalapeno, cumin and chili powder. Transfer to an 8-in. square baking dish coated with cooking spray.
- For topping, in a small bowl, combine the flour, cornmeal, baking powder, baking soda and salt. Whisk together the egg, yogurt and butter; stir into dry ingredients just until moistened. Spoon over filling; gently spread to cover top.
- Bake, uncovered, at 375° for 20-25 minutes or until filling is bubbly and a toothpick inserted into topping comes out clean. Yield: 6 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 119.81 Kcal (502 kJ) | ||
| Calories from fat | 43.09 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.79g | 7% | |
|---|---|---|---|
| Cholesterol | 35.97mg | 12% | |
| Sodium | 225.28mg | 9% | |
| Potassium | 214.14mg | 5% | |
| Total Carbs | 15.17g | 5% | |
| Sugars | 2.74g | 11% | |
| Dietary Fiber | 1.62g | 6% | |
| Protein | 4.67g | 9% | |
| Vitamin C | 17.2mg | 29% | |
| Iron | 0.8mg | 5% | |
| Calcium | 105.9mg | 11% | |
| Amount Per 100 g | |||
| Calories | 129.43 Kcal (542 kJ) | ||
| Calories from fat | 46.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.17g | 7% | |
|---|---|---|---|
| Cholesterol | 38.86mg | 12% | |
| Sodium | 243.37mg | 9% | |
| Potassium | 231.33mg | 5% | |
| Total Carbs | 16.38g | 5% | |
| Sugars | 2.96g | 11% | |
| Dietary Fiber | 1.75g | 6% | |
| Protein | 5.04g | 9% | |
| Vitamin C | 18.5mg | 29% | |
| Iron | 0.9mg | 5% | |
| Calcium | 114.4mg | 11% | |
* 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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