Bean and Cornmeal Pie (Ovo Lacto)
- 2 cn Black beans/kidney beans
- 2 c Chopped onions
- 1 1/2 c Chopped tomatoes
- {canned tomatoes work, just
- Drain them}
- 1/4 c Salsa {I use hot}
- 1 lg Green pepper
- 1 c Frozen corn kernels
- 1 ts Cumin
- 2 ts Chili
- 1 ts Or more mixed herbs {i
- Cheated & used Mrs. Dash}
- 1/2 ts Salt
----------------------------------TOPPING----------------------------------
3/4 c Flour
3/4 c Cornmeal
3/4 c Skim milk
2 ts Baking powder
1 ds Salt
2 ts Sugar
1 ds Chili pepper
1 Egg white
1/2 c Corn kernels
Saute onions & pepper in a little vegetable stock & water till tender
(about 8 mins). Add tomatoes, beans, salsa & corn. Add the spices and
simmer while you get the topping ready.
{Original recipe called for 3 or 4 tablespoons of oil and 1 whole egg in
the batter. I increased the milk slightly, added about 1/2 more teaspoon of
baking powder and used just the egg white}
Sift together dry ingredients. Beat egg white & milk. Stir into flour &
cornmeal mixture - don't overmix. Fold in the corn kernels, and spread
batter over bean mixture and bake at 375 degrees for 25 minutes.
I serve this with plain yogurt {reduced fat, can't get fatfree around my
neck of the woods} & extra salsa on the side.
Posted by Janet Hatch to the Fatfree Dig. Vol. 12
Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
TXFT40A@Prodigy.com using MMCONV.
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
3/4 c Flour
3/4 c Cornmeal
3/4 c Skim milk
2 ts Baking powder
1 ds Salt
2 ts Sugar
1 ds Chili pepper
1 Egg white
1/2 c Corn kernels
Saute onions & pepper in a little vegetable stock & water till tender
(about 8 mins). Add tomatoes, beans, salsa & corn. Add the spices and
simmer while you get the topping ready.
{Original recipe called for 3 or 4 tablespoons of oil and 1 whole egg in
the batter. I increased the milk slightly, added about 1/2 more teaspoon of
baking powder and used just the egg white}
Sift together dry ingredients. Beat egg white & milk. Stir into flour &
cornmeal mixture - don't overmix. Fold in the corn kernels, and spread
batter over bean mixture and bake at 375 degrees for 25 minutes.
I serve this with plain yogurt {reduced fat, can't get fatfree around my
neck of the woods} & extra salsa on the side.
Posted by Janet Hatch
Issue 9 Nov. 10, 1994. FATFREE Recipe collections copyrighted by Michelle
Dick 1994. Used with permission. Formatted by Sue Smith, S.Smith34,
TXFT40A@Prodigy.com using MMCONV.
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
