Tex-mex beans with cornmeal dumplings
Yield: 5 Servings
Ingredients:
- 1/3 c Flour
- 1 ts Baking powder Beaten Egg White
- 2 tb Cooking Oil
- 1 c Chopped Onion
- 15 oz Can Garbanzo Beans drained
- 15 oz Can Tomato Sauce
- 2 ts Chili powder
- 1 1/2 ts Cornstarch
- 1/3 c Yellow Cornmeal
- 1/4 ts Salt
- 1/4 c Skim Milk
- 3/4 c Water Clove Garlic minced
- 15 oz Can Red Kidney Beans drained
- 4 oz Can diced green chili pepper
- 1/4 ts Salt
Instructions:
In a med mixing bowl stir together flour cornmeal baking powder and 1/4 t salt; set aside. In a small bowl combine egg white milk and oil; set aside. In a 10" skillet combine the water onion and garlic. Bring to boiling; reduce heat. Cover and simmer 5 minutes or till tender. Stir in garbanzo beans kidney beans tomato sauce drained green chili peppers chili powder and 1/4 t salt. In a small bowl stir together cornstarch and 1 T water. Stir into bean mixture. Cook and stir till slightly thickened and bubbly. Reduce heat. For dumplings add milk mixture to cornmeal mixture; stir just until combined. Drop dumpling mixture from a Tablespoon to make 5 mounds atop bean mixture. Cover and simmer for 10-12 minutes or till a toothpick inserted in the center of a dumpling comes out clean. ******************************************************* ******* Per serving: 313 calories 13 g protein 50 g carbohydrates 8 g fat 0 mg cholesterol 1023 mg sodium 839 mg potassium.
