Tex-mex beans with cornmeal dumplings Recipe

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Tex-mex beans with cornmeal dumplings

Artist:	_	Yield:	5
Categories:	Beans, Cereals, Diabetic, Entrees, North American, Tex-mex, Vegetables	Rating:	0
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Ingredients:

1/3	cup	Flour
1	tsp	Baking powder
		Beaten Egg White
2	tbsp	Cooking Oil
1	cup	Chopped Onion
15	oz	Can Garbanzo Beans, drained
15	oz	Can Tomato Sauce
2	tsp	Chili powder
1 1/2	tsp	Cornstarch
1/3	cup	Yellow Cornmeal
1/4	tsp	Salt
1/4	cup	Skim Milk
3/4	cup	Water
		Clove Garlic, minced
15	oz	Can Red Kidney Beans, drained
4	oz	Can diced green chili pepper
1/4	tsp	Salt

Procedures:

1	In a med mixing bowl, stir together flour, cornmeal, baking powder, and ?t salt; set aside.
2	In a small bowl combine egg white, milk, and oil; set aside.
3	In a 10" skillet combine the water, onion, and garlic.
4	Bring to boiling; reduce heat.
5	Cover and simmer 5 minutes or till tender.
6	Stir in garbanzo beans, kidney beans, tomato sauce, drained green chili peppers, chili powder, and ?t salt.
7	In a small bowl stir together cornstarch and 1 t water.
8	Stir into bean mixture.
9	Cook and stir till slightly thickened and bubbly.
10	Reduce heat.
11	For dumplings, add milk mixture to cornmeal mixture; stir just until combined.
12	Drop dumpling mixture from a tablespoon to make 5 mounds atop bean mixture.
13	Cover and simmer for 10-12 minutes or till a toothpick inserted in the center of a dumpling comes out clean.
14	*** per serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg cholesterol, 1023 mg sodium, 839 mg potassium.