Beef, Bean, and Corn-Bread Casserole

Recipe from

Cooking Light

Nutritional Information

Calories 448
Caloriesfromfat 18 %
Fat 9 g
Satfat 2.9 g
Monofat 3.5 g
Polyfat 1.3 g
Protein 29.7 g
Carbohydrate 64.8 g
Fiber 4.4 g
Cholesterol 108 mg
Iron 6.7 mg
Sodium 948 mg
Calcium 274 mg

Ingredients

3/4 pound 93% ultra-lean ground beef
1 cup chopped onion
1 garlic clove, minced
Vegetable cooking spray
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1 teaspoon sugar
1/2 teaspoon dried oregano
2 (8-ounce) cans no-salt-added tomato sauce
1 (16-ounce) can pinto beans, drained
1 (4.5-ounce) can chopped green chiles, drained
3/4 cup skim milk
1 egg, lightly beaten
1 1/3 cups self-rising yellow cornmeal mix

Preparation

Cook beef, onion, and garlic in a large saucepan coated with cooking spray over medium-high heat until browned, stirring frequently to crumble the beef. Drain the beef mixture in a colander.

Return beef mixture to pan. Add chili powder, cumin, sugar, oregano, tomato sauce, pinto beans, and chiles; cover and cook over medium-low heat for 10 minutes. Pour mixture into a 2-quart casserole coated with cooking spray; set aside.

Combine the milk and egg in a bowl, and stir well. Add the cornmeal mix, and stir well. Pour the cornmeal mixture over the beef mixture. Bake at 400° for 20 minutes or until the corn-bread topping is lightly browned.

Make-Ahead Tips: You can assemble the casserole ahead of time, omitting the corn-bread topping, cover and chill in the refrigerator or freeze (thaw frozen casserole overnight in the refrigerator).

January 1995
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