Main Dish 313 Calorie Southwestern Beans and Dumplings

Main Dish 313 Calorie Southwestern Beans and Dumplings


INGREDIENTS:
1/3 cup all-purpose flour
1/3 cup yellow cornmeal
1 teaspoon baking powder
1/4 teaspoon salt
1 beaten egg white
1/4 cup skim milk
2 tablespoons cooking oil
1/3 cup water
1 cup chopped onion
1 clove garlic, minced
1 15-ounce can garbanzo beans, drained
1 15-ounce can red kidney beans, drained
1 15-ounce can tomato sauce
1 4-ounce can diced green chili peppers, drained
2 teaspoons chili powder
1/4 teaspoon salt
1 1/2 teaspoons cornstarch
DIRECTIONS:
In a medium mixing bowl stir together flour, cornmeal, baking powder, and 1/4 teaspoon salt egg white, milk, and set
aside.
In a 10-inch 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, green chili peppers, chili powder, and 1/4 teaspoon
salt.
In a small bowl stir together cornstarch and 1 tablespoon 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 till combined. Drop dumpling mixture from a tablespoon
to make 5 mounds atop the hot bean mixture.
Cover and simmer for 10 to 12 minutes or till a toothpick inserted into the center of a dumpling comes out clean.
Makes 5 servings.
Calories: 313/serving
TIME:
Preparation Time: 20 min.
Cooking Time: 10 min.

NUTRITIONAL INFORMATION PER SERVING:
13gm protein
50gm carbohydrate
8mg fat
0mg cholesterol
1,023mg sodium
839mg potassium
Low Fat -No Cholesterol