Tex-Mex Skillet Supper Corn Bread

Recipe Ingredients

		Bean Filling
2 tablespoons	30ml	Canola or olive oil
2 teaspoons	10ml	Ground cumin
1		Onion - finely diced
1/2		Green pepper - finely diced
1/2		Red bell pepper - finely diced
2		Hot red or green - (1-3)
		Peppers - finely diced
1		Diced tomatoes
		With juice
1		Black beans
		Rinsed and drained
2 tablespoons	30ml	Chopped fresh cilantro
		(optional)
		Salt and pepper to taste
		Corn Bread Topping
1 cup	62g / 2.2oz	Yellow cornmeal
3/4 cup	46g / 1.6oz	All-purpose flour
2 tablespoons	30ml	Sugar
2 teaspoons	10ml	Baking powder
1 teaspoon	5ml	Salt
1 cup	237ml	Skim or low-fat milk
2		Egg whites
2 tablespoons	30ml	Canola or vegetable oil

Recipe Instructions

Preheat oven to 425F. Prepare bean filling: Heat 2 tablespoons oil in large ovenproof nonstick or cast iron skillet over medium-high heat.

Stir in cumin. Add onion, bell peppers and hot peppers and saute until onion is translucent, about 3-5 minutes. Then add tomatoes and juice, black beans and cilantro, if using. Cook for 1 minute more.

Remove from heat. Season with salt and pepper. Prepare Corn-Bread Topping: In a medium-size bowl, combine cornmeal, flour, sugar, baking powder and salt. Mix well. Place milk in a large glass measuring cup. Add egg whites and oil to milk and mix well. Pour into flour mixture and stir just until moistened. Batter will be lumpy. Spread batter as evenly as possible over beans in skillet.

Bake for about 20-25 minutes, or until top is golden and firm. Let stand for about 5 minutes before serving the pie server or spoon.

Source:
Eat More, Weigh Less, Dean Ornish

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