SOFT CORNBREAD WITH BLACK BEANS
This makes a moist, almost-pudding cornbread when served fresh and hot. It should be served hot or warm. What makes this spoon bread truly special is the addition of black beans. Always delicious paired with corn and chiles and as creamy as classic Southern recipes for this beloved side dish, this version of cornbread is substantial enough to serve as a main dish casserole, too. Add a mess of slow-simmered collard greens on the side, and bon appetit, y'all."
3 Tbsp. canola oil, divided use
3/4 cup sweet onion, finely chopped
Nonfat cooking spray
1 cup stone-ground yellow cornmeal
1 cup whole-wheat pastry flour
1 Tbsp. sugar
1 1/2 teaspoons baking powder
1/2 tsp. baking soda
1/2 tsp. salt
2 cups low-fat buttermilk
1 large egg, beaten
1 (4 oz.) can chopped green chile peppers, drained
1 cup defrosted frozen yellow corn kernels
1 (15 oz.) can black beans, rinsed and drained, divided use
In small skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook until translucent, stirring occasionally. Set aside to cool.
Place rack in upper third of oven. Preheat oven to 350 degrees F. Coat 9-inch square baking pan with cooking spray and set aside.
In large mixing bowl, combine cornmeal, flour, sugar, baking powder, baking soda and salt.
In another bowl, whisk together buttermilk, egg and remaining 2 tablespoons oil. Mix in chile peppers. Add wet ingredients to dry and mix with a wooden spoon, being sure to reach bottom of the bowl to combine them fully. Do not over mix. Mix in corn, 1 cup of beans and cooked onions just until combined. Spread batter evenly in prepared pan. Sprinkle remaining beans evenly over top of batter.
Bake for 30 minutes, until cornbread is golden and feels firm to touch when lightly pressed in center and knife inserted comes out slightly streaked with moisture. Let cornbread sit for 5 minutes, then turn it out onto wire rack. Using second rack, or serving plate, flip cornbread to top-side up. Cut cornbread into 9 squares and serve immediately.
Makes 12 servings
Per serving: 170 calories, 5 g total fat (< 1 g saturated fat), 26 g carbohydrate,
6 g protein, 5 g dietary fiber, 310 mg sodium.
Source: Dana Jacobi, author of 12 Best Foods Cookbook and contributor to New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life by American Institute for Cancer Research
This makes a moist, almost-pudding cornbread when served fresh and hot. It should be served hot or warm. What makes this spoon bread truly special is the addition of black beans. Always delicious paired with corn and chiles and as creamy as classic Southern recipes for this beloved side dish, this version of cornbread is substantial enough to serve as a main dish casserole, too. Add a mess of slow-simmered collard greens on the side, and bon appetit, y'all."
3 Tbsp. canola oil, divided use
3/4 cup sweet onion, finely chopped
Nonfat cooking spray
1 cup stone-ground yellow cornmeal
1 cup whole-wheat pastry flour
1 Tbsp. sugar
1 1/2 teaspoons baking powder
1/2 tsp. baking soda
1/2 tsp. salt
2 cups low-fat buttermilk
1 large egg, beaten
1 (4 oz.) can chopped green chile peppers, drained
1 cup defrosted frozen yellow corn kernels
1 (15 oz.) can black beans, rinsed and drained, divided use
In small skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook until translucent, stirring occasionally. Set aside to cool.
Place rack in upper third of oven. Preheat oven to 350 degrees F. Coat 9-inch square baking pan with cooking spray and set aside.
In large mixing bowl, combine cornmeal, flour, sugar, baking powder, baking soda and salt.
In another bowl, whisk together buttermilk, egg and remaining 2 tablespoons oil. Mix in chile peppers. Add wet ingredients to dry and mix with a wooden spoon, being sure to reach bottom of the bowl to combine them fully. Do not over mix. Mix in corn, 1 cup of beans and cooked onions just until combined. Spread batter evenly in prepared pan. Sprinkle remaining beans evenly over top of batter.
Bake for 30 minutes, until cornbread is golden and feels firm to touch when lightly pressed in center and knife inserted comes out slightly streaked with moisture. Let cornbread sit for 5 minutes, then turn it out onto wire rack. Using second rack, or serving plate, flip cornbread to top-side up. Cut cornbread into 9 squares and serve immediately.
Makes 12 servings
Per serving: 170 calories, 5 g total fat (< 1 g saturated fat), 26 g carbohydrate,
6 g protein, 5 g dietary fiber, 310 mg sodium.
Source: Dana Jacobi, author of 12 Best Foods Cookbook and contributor to New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life by American Institute for Cancer Research
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and without prior notification or explanation. Failure to follow the guidelines
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