| |
| 1 Tbs |
|
Oil |
|
| ½ Cup |
|
Diced onions |
|
| ½ Cup |
|
Diced green peppers |
|
| 1 Box |
|
Jiffy cornbread mix |
|
| 1 Can |
|
Black beans, drained and rinsed |
|
| ½ Can |
|
Corn, drained |
|
| |
| ¾ Cup |
|
Salsa |
|
| 1 tsp |
|
Cumin |
|
| 1 Cup |
|
Lowfat Mexican blend cheese, divided* |
|
| 1 |
|
Egg (Required for cornbread mix) |
|
| 1/3 Cup |
|
Milk (Required for cornbread mix) |
|
|
|
Garlic powder, salt and pepper to taste |
|
|
|
|
| |
| Preheat oven to 350 degrees. Grease 9x9 baking dish with cooking spray. |
| In a large skillet or frying pan, heat oil over medium low heat. Sauté onions and green peppers for a few minutes until tender-crisp. Meanwhile, prepare corn bread mix according to directions on the box. Set batter aside.
|
| Pour black beans and corn into onion and pepper mixture and stir. Mix in salsa gently. Sprinkle cumin and other spices over the top and stir again. Once mixture is warm and desired flavor is achieved, pour contents of the pan into the prepared casserole dish and spread out evenly.** Sprinkle ½ cup cheese over the bean blend. |
| Pour corn bread mixture over the top of casserole contents. Bake uncovered for 20 minutes, remove and add remaining ½ cup of cheese, and bake for an additional 10 minutes. Serve with salsa and sour cream, if desired.
|
|
| |
| Servings: 9 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
183.26 |
|
| Calories From Fat (29%) |
|
53.17 |
|
| Calories From Protein (19%) |
|
34.09 |
|
| Calories From Carbs (52%) |
|
96.00 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 5.96g |
|
9% |
|
| Saturated Fat 2.41g |
|
12% |
|
| Monounsaturated Fat 2.46g |
|
|
|
| Polyunsaturated Fat 0.68g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 35.60mg |
|
12% |
|
| Sodium 538.42mg |
|
22% |
|
| Potassium 252.54mg |
|
7% |
|
| Carbohydrates 24.03g |
|
8% |
|
| Dietary Fiber 5.18g |
|
21% |
|
| Sugar 2.14g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 18.85g |
|
|
|
| Protein 9.00g |
|
18% |
|
| Vitamin A 223.87IU |
|
4% |
|
| Vitamin C 9.09mg |
|
15% |
|
| Calcium 134.32mg |
|
13% |
|
| Iron 1.61mg |
|
9% |
|
| Vitamin E 0.58IU |
|
6% |
|
| Vitamin D 5.95IU |
|
1% |
|
| Thiamin 0.17mg |
|
11% |
|
| Riboflavin 0.14mg |
|
8% |
|
| Niacin 1.22mg |
|
6% |
|
| Vitamin B6 0.14mg |
|
7% |
|
| Folate 75.22µg |
|
19% |
|
| Vitamin B12 0.24µg |
|
4% |
|
| Pantothenic Acid 0.31mg |
|
3% |
|
| Phosphorus 143.06mg |
|
14% |
|
| Magnesium 34.47mg |
|
9% |
|
| Zinc 0.99mg |
|
7% |
|
| Copper 0.14mg |
|
7% |
|
| Manganese 0.26mg |
|
13% |
|
| Selenium 10.28µg |
|
15% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 74.32g |
|
|
|
|
|
| |
| Cooking Tips |
| *The cheese can be removed from the dish to cut calories even more, but it helps the layers stick together and enhances flavor. |
| **Erica recommends adding an additional Tbs or two of milk to the cornbread batter if it is too thick. She assures that even though there appears to be only enough batter to cover the dish, that it will rise and fill in upon baking. She recommends pouring the batter in a big mound in the center of the dish and delicately spreading it to all four corners using a fork. |
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