Saturday, June 28, 2008

Mexican Beef and Cornbread Pie

Alright, I'm back. It's been a bit of a hiatus here, but I'm going to try to be a bit better. This recipe is from the American Heart Association's Low-Fat, Low-Cholesterol Cookbook. I'm working on my cholesterol, so this book is actually a really great resource. One thing about this recipe - it was good, but when I make it again, I'll be doubling the spices.

Mexican Beef and Cornbread Pie
Source: American Heart Association Low Fat, Low Cholesterol Cookbook


Meat Mixture
1 pound lean ground beef
1 large onion, chopped
2 large tomatoes, chopped
1 large green bell pepper, chopped
10-ounce package frozen whole-kernel corn
1 cup fat-free, low-sodium chicken broth or fat-free, no-salt-added beef broth
1 tablespoon very low sodium or low-sodium Worcestershire sauce
1 teaspoon ground cumin
1 teaspoon chili powder, or to taste
1/2 teaspoon salt (optional)

Corn Bread Mixture

1 1/2 cups yellow cornmeal
1/4 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon sugar (optional)
1/4 teaspoon salt (optional)
Whites of 3 large eggs, lightly beaten
1/2 cup fat-free milk
1 tablespoon canola or corn oil


Preheat the oven to 400°F.

Heat a large heavy nonstick skillet over medium-high heat. Cook the beef for 4 to 5 minutes, or until no longer pink, stirring occasionally. Pour into a colander and rinse under hot water to remove excess fat. Drain well. Wipe the skillet with a paper towel. Return the beef to the skillet.

Add the onion to the beef. Cook for 3 minutes, or until the onion is tender. Stir in the remaining meat mixture ingredients. Reduce the heat and simmer, uncovered, for 20 to 25 minutes.

In a medium bowl, stir together the cornmeal, flour, and baking powder, and sugar and salt if desired. In a small bowl, stir together the egg whites, milk, and oil. Pour into the dry mixture. Mix lightly to avoid overbeating.

Spoon the meat mixture into a 10-inch square baking pan. Spoon the corn bread mixture over the meat; spread lightly to cover the surface.

Bake, uncovered, for 30 to 40 minutes, or until the corn bread is golden brown.

Serves 6
Nutritional Info: Calories, 346; Fat, 6.5g; Saturated, 1.5g, Poly, 1.5g, Mono, 3g; Cholesterol, 34mg;  Sodium, 259mg; Carbs, 51g; Fiber, 6g; Protein, 23g
WW Points: 7
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