Tex-mex beans with cornmeal dumplings

5 servings

Ingredients

Quantity Ingredient
⅓ cup Flour
1 teaspoon Baking powder
Beaten Egg White
2 tablespoons Cooking Oil
1 cup Chopped Onion
15 ounces Can Garbanzo Beans, drained
15 ounces Can Tomato Sauce
2 teaspoons Chili powder
1½ teaspoon Cornstarch
⅓ cup Yellow Cornmeal
¼ teaspoon Salt
¼ cup Skim Milk
¾ cup Water
Clove Garlic, minced
15 ounces Can Red Kidney Beans,drained
4 ounces Can diced green chili pepper
¼ teaspoon Salt

Directions

In a med mixing bowl, stir together flour, cornmeal, baking powder, and ¼ 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 ¼ 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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