Related recipes: Beans and Grains, Beef, Cheese, Corn, Dairy Foods, Egg-Free, Fall, Garlic, Grains, Ground Beef, High Fiber, Main Dishes, Olives, Onions, Potlucks, Tomatoes, Winter
Make it a Meal
Add these dishes to make a full meal:
Wine Pairings
Preparation facts
Yield: 6 servings
Ingredients
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
Directions
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.
Nutrition facts
Copyright 2007, Healthnotes, Inc., 1505 S.E. Gideon St., Suite 200, Portland, Oregon 97202, www.Healthnotes.com.
2006-09-07
