Southwestern Bean Stew with Cornmeal Dumplings (Lowfat-Crockpot)

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Southwestern Bean Stew with Cornmeal Dumplings (Lowfat-Crockpot)

Makes 4 servings.

 

The easy dumplings are the only last-minute preparations.

 

1 15-ounce can red kidney beans, rinsed and drained

1 15-ounce can black beans, pinto beans, or Great Northern beans, rinsed and

drained

1 14-1/2-ounce can Mexican-style stewed tomatoes

1 10-ounce package frozen whole kernel corn, thawed

2 medium carrots, sliced (1 cup)

1 large onion, chopped

1 4-ounce can chopped green chilies

2 teaspoons instant beef or chicken bouillon granules or 2 vegetable

bouillon cubes

1 to 2 teaspoons chili powder

2 cloves garlic, minced

1/3 cup all-purpose flour

1/4 cup yellow cornmeal

1 teaspoon baking powder

1 egg white, beaten

2 tablespoons milk

1 tablespoon cooking oil

1. In a 3-1/2- or 4-quart crockery cooker combine canned beans, tomatoes,

corn, carrot, onion, undrained chili peppers, bouillon granules or cubes,

chili powder, garlic, and 3 cups water. Cover and cook on low-heat setting

for 10 to 12 hours or on high-heat setting for 4 to 5 hours.

2. For dumplings, in a small mixing bowl stir together flour, cornmeal,

baking powder, dash salt, and dash pepper. In a medium mixing bowl combine

egg white, milk, and cooking oil. Add egg white mixture to flour mixture;

stir with a fork just until combined. If soup was cooked on low-heat

setting, turn crockery cooker to high-heat setting.

3. Drop the dumpling mixture from a rounded teaspoon to make eight mounds

atop the stew. Cover and cook for 30 minutes more (do not lift cover).

 

Nutrition facts per serving: 391 calories, 6 g total fat, 1 g saturated fat,

1 mg cholesterol, 1471 mg sodium, 77 g carbohydrate, 12 g fiber, 22 g

protein

Points: 6

 

LHJ