Related recipes: Beans and Grains, Beef,
Cheese, Corn, Dairy Foods, Egg-Free,
Fall, Garlic, Grains,
Ground Beef, High Fiber, Main Dishes, Olives,
Onions, Potlucks, Tomatoes,
Call it cornmeal or polenta—it makes a great combo with
beans and a small amount of meat.
Yield: 6 servings
3/4 lb (340g) extra lean ground beef
1/2 cup (90g) chopped onion
2 cloves garlic, minced
1 2/3 cups (425g) canned kidney beans (one 15-ounce can), drained
2 cups (480mL) tomato sauce (one 15-ounce can)
1/4 cup (35g) black olives, sliced
1 Tbs (8g) chili powder or more, to taste
1/2 tsp (3mL) Tabasco sauce
1 cup (150g) cornmeal
2 1/2 cups (600mL) water
1/2 tsp (3g) salt
1/2 cup (65g) reduced fat Cheddar cheese*, grated
Preheat oven to 375°F (190°C).
Brown beef in a nonstick skillet. Add onions and garlic and cook,
uncovered, for 5 minutes. Add beans, tomato sauce, black olives, chili powder, and Tabasco
sauce, and stir to combine. Transfer bean mixture to a 10x 10-inch (25x25cm) casserole dish
that has been sprayed with vegetable oil cooking spray.
Combine cornmeal, water, and salt in a medium saucepan. Bring mixture
to a boil, stirring constantly. Continue cooking and stirring until mixture is thick (about 10
Ladle cornmeal over meat and bean mixture and flatten with a spoon.
Bake, uncovered, for 45 minutes.
Remove from oven and sprinkle grated cheese over the top.
Return to oven and cook for another 10 minutes, until the cheese
* Allergy notes: The egg protein lysozyme is an unlabeled additive in
some cheeses. People allergic to eggs should eliminate any cheese in this recipe.
Serving Size 1 serving
Calories from Fat 78 (27%)
% Daily Value*
13%Total Fat 9g
Polyunsaturated Fat 0.9g
Monounsaturated Fat 3.1g
Sugar Alcohols 0g