Date: Wed, 09 Nov 94 10:38:35 -0400
From: Janet Hatch (janet.hatch@acadiau.ca)
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BEAN & CORNMEAL PIE
2 cans black beans/kidney beans
2 cups chopped onions
1 1/2 cups chopped tomatoes
{canned tomatoes work, just drain them}
1/4 cup salsa {I use hot}
1 large green pepper
1 cup frozen corn kernels
1 teaspoon cumin
2 teaspoons chili
1 teaspoon or more mixed herbs {i cheated & used Mrs. Dash}
1/2 teaspoon salt
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.
Topping:
3/4 cup flour
3/4 cup cornmeal
3/4 cup skim milk
2 teaspoons baking powder
dash of salt
2 teaspoons sugar
dash of chili pepper
1 egg white
1/2 cup corn kernels
{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.
kwovolacto ovolacto