Free Recipe Tex-Mex Beans with Cornmeal Dumplings
Recipe Type: Free Low Fat Recipes
Recipe Preparation: boil
Cooking Temperature:
Recipe Serves: 5
Ingredients for Tex-Mex Beans with Cornmeal Dumplings Recipe
1/3 c Flour
1/3 c Yellow Cornmeal
1 ts Baking powder
1/4 ts Salt
Beaten Egg White 1/4
c Skim Milk
2 tb Cooking Oil
3/4 c Water
1 c Chopped Onion
Clove Garlic, minced
15 oz Can Garbanzo Beans, drained
15 oz Can Red Kidney Beans,drained
15 oz Can Tomato Sauce
4 oz Can diced green chili pepper
2 ts Chili powder
1/4 ts Salt
1-1/2 ts Cornstarch
Tex-Mex Beans with Cornmeal Dumplings Preparation
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.
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