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


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


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
My Notes

Only you will be able to view, print, and edit this note.

Add Note