Post by Rita on Dec 30, 2010 13:35:10 GMT -6
Serves: 5
• 1/3 cup all-purpose flour
• 1/3 cup yellow cornmeal
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 beaten egg white
• 1/4 cup skim milk
• 2 tablespoons cooking oil
• 3/4 cup water
• 1 cup chopped onion
• 1 clove garlic, minced
• 1 - 15 ounce can garbanzo beans, drained
• 1 - 15 ounce can red kidney beans, drained
• 2 - 8 ounce cans low-sodium tomato sauce
• 1 - 4 1/2 ounce can diced green chilies, drained
• 2 teaspoons chili powder
• 1 tablespoon cold water
• 1 1/2 teaspoons cornstarch
In a medium mixing bowl stir together flour, cornmeal, baking powder, and salt; set aside. In a small bowl combine egg white, milk, and oil; set aside.
In a 10-inch skillet combine the water, onion, and garlic. Bring to boiling; reduce heat. Cover and simmer 5 minutes or until tender. Stir in garbanzo beans, kidney beans, tomato sauce, green chilies, chili powder, and salt.
In a small bowl stir together cornstarch and 1 tablespoon water. Stir into bean mixture. Cook and stir until slightly thickened and bubbly. Reduce heat.
For dumplings, add milk mixture to cornmeal mixture; stir just until combined. Drop dumpling mixture from a tablespoon to make 5 mounds atop the hot bean mixture.
Cover and simmer for 10 to 12 minutes or until a toothpick inserted into the center of a dumpling comes out clean.
• 1/3 cup all-purpose flour
• 1/3 cup yellow cornmeal
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 beaten egg white
• 1/4 cup skim milk
• 2 tablespoons cooking oil
• 3/4 cup water
• 1 cup chopped onion
• 1 clove garlic, minced
• 1 - 15 ounce can garbanzo beans, drained
• 1 - 15 ounce can red kidney beans, drained
• 2 - 8 ounce cans low-sodium tomato sauce
• 1 - 4 1/2 ounce can diced green chilies, drained
• 2 teaspoons chili powder
• 1 tablespoon cold water
• 1 1/2 teaspoons cornstarch
In a medium mixing bowl stir together flour, cornmeal, baking powder, and salt; set aside. In a small bowl combine egg white, milk, and oil; set aside.
In a 10-inch skillet combine the water, onion, and garlic. Bring to boiling; reduce heat. Cover and simmer 5 minutes or until tender. Stir in garbanzo beans, kidney beans, tomato sauce, green chilies, chili powder, and salt.
In a small bowl stir together cornstarch and 1 tablespoon water. Stir into bean mixture. Cook and stir until slightly thickened and bubbly. Reduce heat.
For dumplings, add milk mixture to cornmeal mixture; stir just until combined. Drop dumpling mixture from a tablespoon to make 5 mounds atop the hot bean mixture.
Cover and simmer for 10 to 12 minutes or until a toothpick inserted into the center of a dumpling comes out clean.