Title: Tex-Mex Beans with Cornmeal Dumplings
Categories: Diet Vegetable Mexican Bean
Yield: 5 Servings
| 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 |
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.