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South of the Border Pot Pie
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Authored By: Polly Pitchford, Full Spectrum Health™
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Serve with a cucumber, tomato and olive salad.
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Diet Types: Low Fat, Vegetarian
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Ingredients:
2 cloves garlic, minced1 onion, chopped1 teaspoon canola oil1 cup fresh or frozen corn1/2 green bell pepper, chopped1 1/2 cups fresh or canned tomatoes, chopped1 teaspoon Cumin1 tablespoon chili powder1/2 cup black olives, chopped2 15 oz. cans Pinto Beans, drained2/3 cup cornmeal2/3 cup whole wheat pastry flour1 1/2 teaspoons baking powder1/4 teaspoon salt3/4 cup soy milk1 tablespoon canola oil2 tablespoons honey
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Serves: 6
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Cooking Time: 30 minutes - one hour |
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| Instructions: |
| Preheat the oven to 350 degrees.
In a medium, cast iron or oven-proof skillet, saute the garlic and onions in the canola oil.
Add the corn, green peppers, tomatoes, and spices to the skillet, and cook 5 minutes, stirring occasionally.
Add the olives and Pinto Beans, and heat gently while you make the cornbread topping.
Stir the cornmeal, flour, baking powder and salt together in a medium mixing bowl.
Make a well in the middle of the dry ingredients, and add the milk, oil, and honey.
Mix the liquid and dry ingredients just enough to combine. Spoon over the beans in the skillet to cover most of the top and bake for 35 minutes, or until cornbread is golden. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 6
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| Amount Per Serving |
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Calories 286
Calories from Fat 63
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% Daily Value*
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| | Total Fat 7g | 11% | | | Saturated Fat 1g | 4% | | | Mono Fat 3g | | | | Poly Fat 2g | | | | Sodium 549mg | 23% | | | Total Carbs 51g | 17% | | | Dietary Fiber 9g | 37% | | | Protein 10g | | | | Iron | 25% | | | Calcium | 15% | | | Vitamin C | 24% | | | Vitamin E | 11% | | | Vitamin A | 10% | | | Vitamin B-6 | 15% | | | Pantothenic acid | 5% | | | Niacin | 12% | | | Riboflavin | 12% | | | Thiamin | 20% | | | Folate | 20% | | | Selenium | 33% | | | Manganese | 50% | | | Copper | 15% | | | Zinc | 11% | | | Potassium | 17% | | | Phosphorus | 33% | | | Magnesium | 21% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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