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TEX-MEX BEANS WITH CORNMEAL DUMPLINGS

Category:    Low-cal, Vegetables, Main dishes
Yield:5 servings
 
    1/3 c  Flour                             1/3 c  Yellow Cornmeal
      1 ts Baking powder                     1/4 ts Salt
           Beaten Egg White                  1/4 c  Skim Milk
      2 tb Cooking Oil                       3/4 c  Water
      1 c  Chopped Onion                            Clove Garlic, minced
     15 oz Can Garbanzo Beans, drained        15 oz Can Red Kidney Beans,drained
     15 oz Can Tomato Sauce                    4 oz Can diced green chili pepper
      2 ts Chili powder                      1/4 ts Salt
  1 1/2 ts Cornstarch                     
 
   In a med mixing bowl, stir together flour, cornmeal, baking powder, and
  1/4 t salt; set aside. In a small bowl combine egg white, milk, and oil;
  set aside.
   In a 10" skillet combine the water, onion, and garlic. Bring to boiling;
  reduce heat. Cover and simmer 5 minutes or till tender. Stir in garbanzo
  beans, kidney beans, tomato sauce, drained green chili peppers, chili
  powder, and 1/4 t salt.
   In a small bowl stir together cornstarch and 1 T water. Stir into bean
  mixture. Cook and stir till slightly thickened and bubbly. Reduce heat.
   For dumplings, add milk mixture to cornmeal mixture; stir just until
  combined. Drop dumpling mixture from a Tablespoon to make 5 mounds atop
  bean mixture.
   Cover and simmer for 10-12 minutes or till a toothpick inserted in the
  center of a dumpling comes out clean.
  *************************************************************** Per
  serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg
  cholesterol, 1023 mg sodium, 839 mg potassium.
 

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