Wednesday, April 7, 2010

Tex-Mex Beans with Dumplings

1 cup chopped onion
3/4 cup water
1 clove garlic, minced
2 8oz cans no salt added tomato sauce
1 15oz can garbanzo beans, rinsed & drained
1 15oz can red kidney beans, rinsed & drained
1 4oz can diced green chile peppers, drained
2 tsp chili powder
1/4 tsp salt
1 1/2 teaspoons cornstarch

Cornmeal dumplings:
In a medium bowl, stir together 1/3 cup all purpose flour, 1/3 cup yellow cornmeal, 1 tsp baking powder & 1/4 tsp salt. In small bowl, combine 1 egg white, 1/4 cup fat free milk & 2 tbsp vegetable oil. Add milk mixture to cornmeal mixture & stir until combined.

1. In skillet, combine onion, 3/4 cup water & garlic. Bring to boil. Reduce heat. Simmer, covered, about 5 minutes. Stir in tomato sauce, drained beans, drained chile peppers, chili powder & salt.

2. In a small bowl, stir together cornstarch & 1 tbsp cold water; stir into bean mixture. Cook & stir until slightly thickened. Reduce heat.

3. Using two spoons, drop cornmeal dumpling dough into 10 mounds on top of hot bean mixture.

4. Simmer, covered, for 10-15 mins or until a toothpick inserted into the center of a dumpling comes out clean. (do not lift cover during cooking)

Makes 5 servings. 5 pts each

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