Search for anything:

Tex-Mex Beans With Cornmeal Dumplings

beans, dumplings, low-cal, main dish, vegetables

1/3 cup flour
1 teaspoon baking powder
1 beaten egg white
2 tablespoon cooking oil
1 cup chopped onion
15 oz can garbanzo beans, drained
15 oz can tomato sauce
2 teaspoon chili powder
1 1/2 teaspoon cornstarch
1/3 cup yellow cornmeal
1/4 teaspoon salt
1/4 cup skim milk
3/4 cup water
1 clove garlic, minced
15 oz can red kidney beans,drained
4 oz can diced green chili pepper
1/4 teaspoon 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.

Yield: 5 servings

---

Chinese Recipes - Indian Recipes - Italian Recipes - German Recipes

MENU