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Bean & cornmeal pie (ovo lacto)
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Categories: Cereals, Lacto, Ovo-lacto, Tarts & Pies, Vegetables, Vegetarian Rating: no rating.
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Ingredients:
2 canBlack beans/kidney beans
2 cupChopped onions
1 1/2 cupChopped tomatoes
Canned tomatoes work, just
Drain them
1/4 cupSalsa I use hot
1 largeGreen pepper
1 cupFrozen corn kernels
1 tbspCumin
2 tbspChili
1 tbspOr more mixed herbs i
Cheated & used Mrs. Dash
1/2 tbspSalt
TOPPING
3/4 cupFlour
3/4 cupCornmeal
3/4 cupSkim milk
2 tbspBaking powder
1 dashSalt
2 tbspSugar
1 dashChili pepper
1 Egg white
1/2 cupCorn kernels
Procedures:
1Saute onions & pepper in a little vegetable stock & water till tender (about 8 mins).
2Add tomatoes, beans, salsa & corn.
3Add the spices and simmer while you get the topping ready.
4Original recipe called for 3 or 4 tablespoons of oil and 1 whole egg in the batter.
5I increased the milk slightly, added about ?more teaspoon of baking powder and used just the egg white sift together dry ingredients.
6Beat egg white & milk.
7Stir into flour & cornmeal mixture - don"t overmix.
8Fold in the corn kernels, and spread batter over bean mixture and bake at 375 °F for 25 minutes.
9I serve this with plain yogurt reduced fat, can"t get fatfree around my neck of the woods & extra salsa on the side
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