Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Serve with a cucumber, tomato and olive salad.
Diet Types: Low Fat, Vegetarian
Ingredients:
  • 2 cloves garlic, minced
  • 1 onion, chopped
  • 1 teaspoon canola oil
  • 1 cup fresh or frozen corn
  • 1/2 green bell pepper, chopped
  • 1 1/2 cups fresh or canned tomatoes, chopped
  • 1 teaspoon Cumin
  • 1 tablespoon chili powder
  • 1/2 cup black olives, chopped
  • 2 15 oz. cans Pinto Beans, drained
  • 2/3 cup cornmeal
  • 2/3 cup whole wheat pastry flour
  • 1 1/2 teaspoons baking powder
  • 1/4 teaspoon salt
  • 3/4 cup soy milk
  • 1 tablespoon canola oil
  • 2 tablespoons honey
  • Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    Preheat the oven to 350 degrees. In a medium, cast iron or oven-proof skillet, saute the garlic and onions in the canola oil. Add the corn, green peppers, tomatoes, and spices to the skillet, and cook 5 minutes, stirring occasionally. Add the olives and Pinto Beans, and heat gently while you make the cornbread topping. Stir the cornmeal, flour, baking powder and salt together in a medium mixing bowl. Make a well in the middle of the dry ingredients, and add the milk, oil, and honey. Mix the liquid and dry ingredients just enough to combine. Spoon over the beans in the skillet to cover most of the top and bake for 35 minutes, or until cornbread is golden.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 286
    Calories from Fat 63
     % Daily Value*
    Total Fat 7g11%
      Saturated Fat 1g4%
      Mono Fat 3g 
      Poly Fat 2g 
    Sodium 549mg23%
    Total Carbs 51g17%
      Dietary Fiber 9g37%
    Protein 10g 
    Iron25%
    Calcium15%
    Vitamin C24%
    Vitamin E11%
    Vitamin A10%
    Vitamin B-615%
    Pantothenic acid5%
    Niacin12%
    Riboflavin12%
    Thiamin20%
    Folate20%
    Selenium33%
    Manganese50%
    Copper15%
    Zinc11%
    Potassium17%
    Phosphorus33%
    Magnesium21%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.