Tonight's Dinner will be...

[Guest guest]

x/p to Chile-Heads, DePepperMan

 

I already made this for tonight's dinner. It is a great

casserole. It is low fat and filling. Makes lots of

leftovers too, especially if you make it for 2 like I do

and then I have 2/3 of it left.

 

The original is from my favorite low fat/non fat book

(series) - Low Fat, So Fat, No Fat by Betty Rohde. She

uses almost no seasoning in her recipes so it leaves lots

of room for change. This time I used chipotle sauce for

the hot sauce. Great recipe. Quick & easy and VERY low

fat.

 

* Exported from MasterCook *

 

Spicy Hobo Casserole

 

Recipe By : RisaG

Serving Size : 6 Preparation Time :0:00

Categories : Beans/Legumes/Pulses Chiles

Corn Low Fat

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

Bean & Vegetable Layer:

1 cup onion -- chopped

1 cup mixed peppers -- chopped

1 jalapeno or serrano chile --

chopped

2 lg cloves garlic -- minced

1 14 oz can red kidney beans -- rinsed &

drained

1 16 oz can tomatoes, juice & all -- chopped

8 oz tomato sauce

1 tsp chili powder

1 tsp prepared mustard

1 tsp chipotle sauce

Corn Bread Topping:

1 cup yellow cornmeal

1 cup unbleached all-purpose flour

2 1/2 tsp baking powder

1/2 tsp kosher salt

1 tbsp sugar

1 cup skim milk

1/2 cup egg substitute

1 tbsp canola oil

1 8 oz can cream-style corn

Garnishes:

fat-free sour cream

cilantro -- chopped

scallions -- chopped

 

Preheat oven to 375°F.

 

Spray a large skillet with cooking spray, and saute the

onion, peppers, garlic and jalapeno for 5 minutes, or

until tender. Stir in the beans, tomatoes, tomato sauce,

chili powder, mustard and chipotle sauce. Cover and cook

5 minutes. Pour into 9x13 " baking dish. Set aside.

 

Corn Bread Topping: Combine the cornmeal and flour with

the baking powder, salt, and sugar. Whisk well. In a

separate bowl, mix the milk, egg substitute, oil and

corn. Stir into the dry ingredients until well combined.

 

Spoon the corn bread mixture evenly over the bean mixture

to within 1 " of the edge all around.

 

Bake 30-35 minutes, or until the corn bread is golden.

Serve hot.

 

Garnish with fat-free sour cream (or low fat) and some

chopped scallions and/or cilantro. Pass more hot sauce if

you desire.

 

- - - - - - - - - - - - - - - - - -

 

NOTES : Original recipe from So Fat, Low Fat, No Fat by

Betty Rohde, p. 128-129.

 

Nutritional information: Less than 1 gram of fat for the

WHOLE dish!!!

 

RisaG