Beef, Bean, and Corn-Bread Casserole

Yield: 4 servings

Ingredients

• 3/4  pound  93% ultra-lean ground beef
• 1  cup  chopped onion
• 1  garlic clove, minced
• Vegetable cooking spray
• 1  tablespoon  chili powder
• 1 1/2  teaspoons  ground cumin
• 1  teaspoon  sugar
• 1/2  teaspoon  dried oregano
• 2  (8-ounce) cans no-salt-added tomato sauce
• 1  (16-ounce) can pinto beans, drained
• 1  (4.5-ounce) can chopped green chiles, drained
• 3/4  cup  skim milk
• 1  egg, lightly beaten
• 1 1/3  cups  self-rising yellow cornmeal mix

Preparation

Cook beef, onion, and garlic in a large saucepan coated with cooking spray over medium-high heat until browned, stirring frequently to crumble the beef. Drain the beef mixture in a colander.

Return beef mixture to pan. Add chili powder, cumin, sugar, oregano, tomato sauce, pinto beans, and chiles; cover and cook over medium-low heat for 10 minutes. Pour mixture into a 2-quart casserole coated with cooking spray; set aside.

Combine the milk and egg in a bowl, and stir well. Add the cornmeal mix, and stir well. Pour the cornmeal mixture over the beef mixture. Bake at 400° for 20 minutes or until the corn-bread topping is lightly browned.

Make-Ahead Tips: You can assemble the casserole ahead of time, omitting the corn-bread topping, cover and chill in the refrigerator or freeze (thaw frozen casserole overnight in the refrigerator).

Nutritional Information

Calories:

448 (18% from fat)

Fat:

9g (sat 2.9g,mono 3.5g,poly 1.3g)

Protein:

29.7g

Carbohydrate:

64.8g

Fiber:

4.4g

Cholesterol:

108mg

Iron:

6.7mg

Sodium:

948mg

Calcium:

274mg