|
A meatless meal, ready in about an hour. If GMO is a concern, be sure to use nonGMO beans, tomatoes and cornmeal
Ingredients:
Filling
1 Tbsp olive oil
1 large onion, chopped
4 garlic cloves, minced
2 cups packed greens (kale, spinach or Swiss Chard, collards or turnip)
1 1/2 cups canned, diced tomatoes, without salt added
1 Tbsp tomato paste, no salt added
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp chili powder
1 1/2 cups cooked black or kidney beans
2 tsp lime juice
1/4 cup chopped cilantro leaves (1 Tbsp dried)
Topping
1 cup cornmeal
2 Tbsp flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1 cup plain yogurt
1 egg
2 Tbsp olive oil
1/2 cup chopped cilantro leaves (2 Tbsp dried)
1/4 cup minced green onions
1/2 cup grated parmesan cheese
Procedure:
Lightly grease or spray a 9 inch pie pan, preheat oven to 350 F. Prepare filling by heating 1 Tbsp olive oil in a
large skillet, add onions and garlic and saute over med/high heat until veggies are soft, about 5 minutes. Stir in the
greens and stir until just wilted, about 1-2 minutes for spinach and chard or up to 5 min for kale or collards. Stir
in spices, add beans, tomatoes and tomato paste and heat through, about 5 minutes. Stir in lime juice and cilantro and
remove from heat. Prepare topping by combining cornmeal, flour and baking powder. In another bowl, stir baking
soda into the yogurt and allow to froth for about 1 minute and then beat in the egg and 2 Tbsp olive oil and then add
the liquid ingredients into the cornmeal mixture, gently stirring until a thick batter is formed and then stir in the chopped
green onions and cilantro leaves.
Place the filling mix (beans and greens) in the prepared baking pan, top with parmesan cheese (or reduced ft shredded cheddar).
Spread the sornmeal topping over all, and bake, uncovered for about 45 minutes or until golden.
Serving Size: one sixth of the pie contains approximately
640 calories, 14.4 g protein, 11.5 g fat (3 g saturated), 38 g carbohydrate, 582 mg sodium, 12 mg cholesterol
Diabetic Exchanges; 2 lean meat, 2 fat, 2 1/2 starch/bread
Most of the sodium comes from the baking powder, baking soda, yogurt and the greens
6 servings
|
