Black Bean Cornbread – 25g Carbs, 2g Fiber
From: www.cinnamonhearts.com
This spicy corn bread goes well with chili or a hearty
bean soup. Recipe from: Magic Beans, 1996 by Patti Bazel Geil.
Nonstick cooking spray
3 cups Bisquick baking mix
1 cup cornmeal
3/4 cup canned black beans, rinsed and drained
3/4 cup shredded low-fat cheddar cheese
1 cup skim milk
1 cup egg substitute (equal to 4 eggs)
2 Tbsp canola oil
1/2 tsp chili powder
1/8 tsp ground cumin
1/2 tsp oregano
2 medium tomatoes, seeded and finely chopped
1 (4-oz) can diced green chiles, drained
Preheat oven to 375 degrees F. Spray bottom only of a
9- x 9-inch pan with cooking spray; dust with flour.
Mix all ingredients and beat 30 strokes. Spread in pan.
Bake 50 minutes or until toothpick inserted in center
comes out clean. Cool 5 minutes. Cut into squares and
serve warm.
Makes 16 Servings
Per (1-Square) Serving:
178 Calories, 6g Total Fat (1g Sat Fat), 25g Carbs,
2g Dietary Fiber, 4mg Cholesterol, 373mg Sodium,
6g Protein
Exchanges: 2 Starches, 1 Fat