Bean and Cornmeal Pie (Ovo Lacto)

Recipe Ingredients

2		Black beans/kidney beans
2 cups	125g / 4.4oz	Chopped onions
1 1/2 cups	93g / 3.3oz	Chopped tomatoes (canned tomatoes work just
		Drain them)
1/4 cup	59ml	Salsa {I use hot}
1 cup	237ml	Green pepper (large)
1 cup	62g / 2.2oz	Frozen corn kernels
1 teaspoon	5ml	Cumin
2 teaspoons	10ml	Chili
1 teaspoon	5ml	Or more mixed herbs (I cheated and used Mrs. Dash)
1/2 teaspoon	2.5ml	Salt
		Topping
3/4 cup	46g / 1.6oz	Flour
3/4 cup	46g / 1.6oz	Cornmeal
3/4 cup	177ml	Skim milk
2 teaspoons	10ml	Baking powder
1		Salt
2 teaspoons	10ml	Sugar
1		Chili pepper
1		Egg white
1/2 cup	31g / 1.1oz	Corn kernels

Recipe Instructions

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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