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Related recipes: Beans and Grains, Beef, Cheese, Corn, Dairy Foods, Egg-Free, Fall, Garlic, Grains, Ground Beef, High Fiber, Kid-Friendly, Low-Sugar, Main Dishes, Olives, Onions, Potlucks, Tomatoes, Winter
Add these dishes to make a full meal:
Yield: 6 servings
3/4 lb (340g) extra lean ground beef
1/2 cup (90g) chopped onion
2 cloves garlic, minced
1 2/3 cups (425g) canned kidney beans (one 15-ounce can), drained and rinsed
2 cups (480mL) tomato sauce (one 15-ounce can)
1/4 cup (35g) black olives, sliced
1 Tbs (8g) chili powder or more, to taste
1/2 tsp (3mL) Tabasco sauce
1 cup (150g) cornmeal
2 1/2 cups (600mL) water
1/2 tsp (3g) salt
1/2 cup (65g) reduced fat Cheddar cheese*, grated
Preheat oven to 375°F (190°C).
Brown beef in a nonstick skillet. Add onions and garlic and cook, uncovered, for 5 minutes. Add beans, tomato sauce, black olives, chili powder, and Tabasco sauce, and stir to combine. Transfer bean mixture to a 10x 10-inch (25x25cm) casserole dish that has been sprayed with vegetable oil cooking spray.
Combine cornmeal, water, and salt in a medium saucepan. Bring mixture to a boil, stirring constantly. Continue cooking and stirring until mixture is thick (about 10 minutes).
Ladle cornmeal over meat and bean mixture and flatten with a spoon.
Bake, uncovered, for 45 minutes.
Remove from oven and sprinkle grated cheese over the top.
Return to oven and cook for another 10 minutes, until the cheese melts.
* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.
Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com
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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.
