Tex-Mex Beans with Cornmeal Dumplings

Ingredients

• ⅓ cup flour
• 1 tsp baking powder
• beaten egg white
• 2 tbsp cooking oil
• 1 cup chopped onion
• 1 x 15 oz can garbanzo beans, drained
• 1 x 15 oz can tomato sauce
• 2 tsp chili powder
• 1½ tsp cornstarch
• ⅓ cup yellow cornmeal
• ¼ tsp salt
• ¼ cup skim milk
• ¾ cup water
• 1 clove garlic, minced
• 1 x 15 oz can red kidney beans, drained
• 1 x 4 oz can diced green chili pepper
• ¼ tsp salt

Procedures

1. In a medium mixing bowl, stir together flour, cornmeal, baking powder, and ¼ tsp salt; set aside.
2. In a small bowl combine egg white, milk, and oil; set aside.
3. In a 10" skillet combine the water, onion, and garlic.
4. Bring to boiling; reduce heat.
5. Cover and simmer 5 minutes or till tender.
6. Stir in garbanzo beans, kidney beans, tomato sauce, drained green chile peppers, chili powder, and ¼ tsp salt.
7. In a small bowl stir together cornstarch and 1 t water.
8. Stir into bean mixture.
9. Cook and stir till slightly thickened and bubbly.
10. Reduce heat.
11. For dumplings, add milk mixture to cornmeal mixture; stir just until combined.
12. Drop dumpling mixture from a tablespoon to make 5 mounds atop bean mixture.
13. Cover and simmer for 10 – 12 minutes or till a toothpick inserted in the center of a dumpling comes out clean.

Nutritional information

per serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg cholesterol, 1023 mg sodium, 839 mg potassium.