Ingredients Jump to Instructions ↓

  1. 1/3c Flour

  2. 4 oz Can diced green chili pepper

  3. 15 oz Can Red Kidney Beans,drained Clove Garlic, minced

  4. 3/4c Water

  5. 1/4c Skim Milk

  6. 1/3c Yellow Cornmeal

  7. 1 1/2ts Cornstarch

  8. 2 ts Chili powder

  9. 15 oz Can Tomato Sauce

  10. 15 oz Can Garbanzo Beans, drained

  11. 1 c Chopped Onion

  12. 2 tb Cooking Oil Beaten Egg White

  13. 1 ts Baking powder

  14. 1/4ts Salt

Instructions Jump to Ingredients ↑

  1. + Directions : In a med mixing bowl, stir together flour, cornmeal, baking powder, and 1/4 t salt; set aside. In a small bowl combine egg white, milk, and oil; set aside. In a 10" skillet combine the water, onion, and garlic. Bring to boiling; reduce heat. Cover and simmer 5 minutes or till tender. Stir in garbanzo beans, kidney beans, tomato sauce, drained green chili peppers, chili powder, and 1/4 t salt. In a small bowl stir together cornstarch and 1 T water. Stir into bean mixture. Cook and stir till slightly thickened and bubbly. Reduce heat. For dumplings, add milk mixture to cornmeal mixture; stir just until combined. Drop dumpling mixture from a Tablespoon to make 5 mounds atop bean mixture. Cover and simmer for 10-12 minutes or till a toothpick inserted in the center of a dumpling comes out clean. ** Per serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg cholesterol, 1023 mg sodium, 839 mg potassium.


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