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Bean & Cornmeal Pie (Ovo Lacto)Recipe : Bean & Cornmeal Pie (Ovo Lacto)
Procedure :
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 t Cumin 2 t Chili 1 t Or more mixed herbs {i Cheated & used Mrs. Dash} 1/2 t Salt ----------------------------------TOPPING---------------------------------- 3/4 c Flour 3/4 c Cornmeal 3/4 c Skim milk 2 t Baking powder 1 ds Salt 2 t 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 |
