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Beef, Bean, and Corn-Bread Casserole

Yield 4 servings

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

  3. 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.

  4. 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).