Beef, bean and corn-bread casserole

4 servings

Ingredients

Quantity Ingredient
¾ pounds 93% ultra-lean ground beef
1 cup Chopped onion
1 each Clove garlic, minced
1 tablespoon Chili powder
1½ teaspoon Ground cumin
1 teaspoon Sugar
½ teaspoon Dried oregano
2 cans No-salt-added tomato sauce
(8 oz. cans)
1 can Pinto beans, drained (16 oz)
1 can Chopped green chilies, drained (4 1/2-oz can)
¾ cup Skim milk
1 each Egg, lightly beaten
1⅓ cup Self-rising yellow cornmeal mix
Vegetable cooking spray

Directions

Cook the beef, onion and garlic in a large saucepan coated with vegetable cooking spray over medium-high heat, stirring frequently to crumble the beef, until browned. Drain the mixture in a colander.

Return the beef mixture to the pan and add the chili powder, cumin, sugar, oregano, tomato sauce, pinto beans, and chiles. Cover and cook for 10 minutes over medium-low heat. Pour the mixture into a 2-quart casserole coated with cooking spray. Set aside.

Combine the milk and egg in a bowl and stir well. Add the cornmeal mix and stir well. Pour the mixture over the beef mixture in the casserole. Bake at 400F for 20 minutes, until the corn-bread topping is lightly browned.

Makes 4 servings.

MAKE-AHEAD TIP: You can assemble the casserole ahead of time, omitting the corn-bread topping. Cover and chill in the refrigerator or freeze (thaw the frozen casserole overnight in the refrigerator).

Let the casserole stand at room temperature for 30 minutes, add the corn-bread topping and bake as directed.

Calories 448 (18% drom Fat); Protein 29.7 g; Fat 9g (sat 2.9g, mono 3½ g, poly 1.3g); Carbohydrate 64⅘ g; Fiber 4⅖ g; Cholesterol 108 mg; Iron 6.7 mg; Sodium 948 mg; Calcium 274 mg.

[Cover-Ups; Recipes by L. Alyson Moreland] [Cooking Light; January/February 1995] Posted by Fred Peters.

Submitted By FRED PETERS On 01-06-95

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