Tuesday, June 21, 2011

Hamburger Corn Bread Casserole

1 pound lean ground beef (90% lean)
1 small onion, chopped
1 can (15 ounces) Ranch Style beans (pinto beans in seasoned tomato sauce)
1 can (14-1/2 ounces) diced tomatoes, undrained
1 teaspoon chili powder
1 teaspoon Worcestershire sauce

1/2 cup all-purpose flour
1/2 cup cornmeal
2 tablespoons sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 egg, beaten
1/2 cup fat-free milk
1 tablespoon canola oil

1/3 cup reduced fat cheddar cheese

1.In a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Add the
beans, tomatoes, chili powder and Worcestershire sauce; bring to a boil. Reduce heat; simmer,
uncovered, for 5 minutes.

2.Transfer to an -8. x 8-in. baking dish coated with cooking spray. For topping, in a small bowl,
combine the flour, cornmeal, sugar, baking powder and salt. Combine the egg, milk and oil; stir into
dry ingredients just until moistened. Spoon over filling; gently spread to cover the top.

3. top with cheese.

4.Bake, uncovered, at 425° for 14-18 minutes or until filling is bubbly and a toothpick inserted into
topping comes out clean. Let stand for 5 minutes before cutting. 

Yield: 6 servings.

Nutrition Facts: 1 serving equals 339 calories, 10 g fat (3 g saturated fat), 73 mg cholesterol, 722 mg sodium, 38 g carbohydrate, 6 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1/2 fat.

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