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South of the Border Pot Pie

Diet Type: Low Fat

Cooking Time: 30 minutes - one hour

Ingredients:

  2 cloves garlic, minced
  1 onion, chopped
  1 teaspoon canola oil
  1 cup fresh or frozen corn
  1/2 green bell pepper, chopped
  1 1/2 cups fresh or canned tomatoes, chopped
  1 teaspoon Cumin
  1 tablespoon chili powder
  1/2 cup black olives, chopped
  2 15 oz. cans Pinto Beans, drained
  2/3 cup cornmeal
  2/3 cup whole wheat pastry flour
  1 1/2 teaspoons baking powder
  1/4 teaspoon salt
  3/4 cup soy milk
  1 tablespoon canola oil
  2 tablespoons honey
 
Directions:

Preheat the oven to 350 degrees. In a medium, cast iron or oven-proof skillet, saute the garlic and onions in the canola oil. Add the corn, green peppers, tomatoes, and spices to the skillet, and cook 5 minutes, stirring occasionally. Add the olives and Pinto Beans, and heat gently while you make the cornbread topping. Stir the cornmeal, flour, baking powder and salt together in a medium mixing bowl. Make a well in the middle of the dry ingredients, and add the milk, oil, and honey. Mix the liquid and dry ingredients just enough to combine. Spoon over the beans in the skillet to cover most of the top and bake for 35 minutes, or until cornbread is golden.

Servings: 6

Author: Polly Pitchford, Full Spectrum Health™

 
Nutrition Facts

Serving Size: 1
Servings per Recipe: 6
Amount Per Serving 
Calories 286
Calories from Fat 63
 % Daily Value*
Total Fat 7g11%
  Saturated Fat 1g4%
  Mono Fat 3g 
  Poly Fat 2g 
Sodium 549mg23%
Total Carbs 51g17%
  Dietary Fiber 9g37%
Protein 10g 
Iron25%
Calcium15%
Vitamin C24%
Vitamin E11%
Vitamin A10%
Vitamin B-615%
Pantothenic acid5%
Niacin12%
Riboflavin12%
Thiamin20%
Folate20%
Selenium33%
Manganese50%
Copper15%
Zinc11%
Potassium17%
Phosphorus33%
Magnesium21%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.