Doona and Heanne's Cheap Eats - Spicy beans on corn bread, can be vegan or lacto

[Guest guest]

Donna (Doona, our Fearless Leader O'Veggies) and I love finding ways to stretch

the budget, use up leftovers, etc. We also both often type so fast that

occassionally our names come out as Doona and Heanne... Sooooo....

 

The following recipe feeds both my husband and myself one dinner with enough

leftovers for lunch the next day.

 

Spicy Black Beans on Corn Bread

 

Half recipe corn bread, thinned for cornmeal pancakes aka Johnny cakes)

1 can or 2 cups cooked Black beans (save liquid)

1 small onion, chopped

1 clove (or more) garlic, minced

2 tablespoons jalapeno peppers, minced (more or less to taste)

1/4 cup chopped red sweet pepper

1/2 cup cooked brown rice

1 to 2 tablespoons your favorite chili mix (cumin, chili powder, etc)

Salt to taste

Pepper to taste

1 tablespoon Olive oil

Optional:Mexican white cheese sauce or Grated Cheddar (can get the white cream

sauce in grocery near the refrigerated tortillas.)

 

Saute onion, garlic, sweet pepper in EVOO (extra virgin olive oil). Add chopped

jalapeno peppers, cooked rice, drained beans,and seasonings, stir. Add bean

liquid (from can or home cooked), stir in. You want a little " gravy " to taste

and preference. Add extra vegetable boullion or water to taste. Adjust

seasonings to taste.

 

Mix up half cornbread mixture. Make corn bread pancakes (Johnny cakes) on

griddle. To serve, put 3 or 4 Johnny cakes on plate, spoon mixture over top.

Put a couple spoons of white Mexican cheese stuff over the top, if wanted.

 

Cost:

Can black beans .88 cents

onion .25 cents

jalapeno peppers (from canned) 50 cents

red sweet pepper .75 cents

pre-cooked, leftover brown rice .25 cents

seasoning mix (basing this one one packet chili mix) .35 cents

total: (if my math is right) 2.98, 4 servings

Adding a little of the premade of the Mexican white cheese sauce or shredded

cheddar cheese will add maybe .50 cents, so this is still under a dollar per

serving.

 

According to Calorie-Count, the bean mixture, minus the Johnny cakes and cheese,

gets an A letter score.

Calories per serving 431

Calories from fat 20

Total fat 2.2 g

sodium 191 mg

Total carbohydrates 81.6 g (GOOD carbs)

Fiber 16.2 g

Protein 23.2 g

Jeanne/Heanne in GA

 

 

 

 

 

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