|Author:||Inspired by Moosewood Low-fat, pg. 162|
|2 tsp.||olive oil|
|1 cups||chopped onions|
|3 tbsp.||minced garlic|
|1 tbsp.||ground cumin|
|2 tsp.||ground coriander|
|1 tsp.||dried oregano|
|1 cups||peeled and diced carrots|
|1 cups||diced red and/or green peppers|
|1 cups||diced zucchini|
|1 small||green chile, minced with seeds removed|
|14 1/2 oz.||crushed canned tomatoes|
|15 oz.||cooked pinto, kidney or black beans|
|2 oz.||low-fat cheddar cheese, grated (57 g)|
|1 tbsp.||unbleached white flour|
|1 tsp.||baking powder|
|1 tsp.||baking soda|
|2||egg whites, beaten|
|1 tsp.||canola oil|
|3||green onions, finely chopped|
|ground black pepper to taste|
- Preheat oven to 400°F. Grease 2-quart glass baking dish (9x9").
- Warm the olive oil in a heavy saucepan. Add the onions and garlic, cover and cook on medium heat for about 10 minutes. Add the cumin, coriander, oregano, enough water to prevent sticking and the carrots, cover and cook for another 5 minutes. Add the bell peppers, zucchini, and chile, cover and cook another 5 minutes. Stir in the tomatoes and beans, cover and simmer for 5 to 10 minutes. Remove from the heat. Add salt and black pepper to taste.
- Spread the vegetable-bean mixture in the bottom of the dish. If you are using the cheddar cheese, sprinkle it evenly on top. Set aside.
- In a mixing bowl, thoroughly combine the cornmeal, flour, salt, baking powder and baking soda. In a separate bowl, mix together the beaten egg whites, buttermilk, and oil. Gently fold the wet ingredients into the dry, stirring just until mixed. Pour the batter directly on top of the vegetable-bean mixture, pressing it down a little with a spatula. Bake until top is golden brown and a knife inserted into the topping comes out clean, about 30 to 35 minutes.
- Garnish with minced scallions, chopped cilantro.
|Amount per serving
|% Daily Value*|
|Total Fat 5g||8%|
|Dietary Fiber 3g||12%|
|Includes Added Sugars|
The % Daily Value (DV) tells you how much a nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.