Bean and Cornmeal Pie (Ovo Lacto) Recipe - Cooking Index
Bean and Cornmeal Pie (Ovo Lacto) Recipe - Cooking Index
| 2 x | 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 cup | Green pepper (large) | |
| 1 cup | Frozen corn kernels | |
| 1 teaspoon | Cumin | |
| 2 teaspoons | Chili | |
| 1 teaspoon | Or more mixed herbs (I cheated and used Mrs. Dash) | |
| 1/2 teaspoon | Salt | |
| Topping | ||
| 3/4 cup | Flour | |
| 3/4 cup | Cornmeal | |
| 3/4 cup | Skim milk | |
| 2 teaspoons | Baking powder | |
| 1 x | Salt | |
| 2 teaspoons | Sugar | |
| 1 x | Chili pepper | |
| 1 | Egg white | |
| 1/2 cup | Corn kernels |
Saute onions and pepper in a little vegetable stock and water till tender (about 8 minutes). Add tomatoes, beans, salsa and 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 and milk.
Stir into flour and cornmeal mixture - don't over-mix. Fold in the corn kernels, and spread batter over bean mixture and bake at 375F for 25 minutes.
I serve this with plain yogurt {reduced fat, can't get fat-free around my neck of the woods} and extra salsa on the side.
FATFREE Recipe collections copyrighted by Michelle Dick 1994.
Source:
The McDougall Plan
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