Ingredients Jump to Instructions ↓

  1. 2 tablespoons 30ml Canola or olive oil

  2. 2 teaspoons 10ml Ground cumin

  3. 1 Onion - finely diced

  4. 1/2 Green pepper - finely diced

  5. 1/2 Red bell pepper - finely diced

  6. 2 Hot red or green - (1-3) Peppers - finely diced

  7. 1 Diced tomatoes With juice

  8. 1 Black beans Rinsed and drained

  9. 2 tablespoons 30ml Chopped fresh cilantro Salt and pepper to taste Corn Bread Topping

  10. 1 cup 62g / 2 1/5oz Yellow cornmeal

  11. 3/4 cup 46g / 1.6oz All-purpose flour

  12. 2 tablespoons 30ml Sugar

  13. 2 teaspoons 10ml Baking powder

  14. 1 teaspoon 5ml Salt

  15. 1 cup 237ml Skim or low-fat milk

  16. 2 Egg whites

  17. 2 tablespoons 30ml Canola or vegetable oil

Instructions Jump to Ingredients ↑

  1. Recipe Instructions Preheat oven to 425F. Prepare bean filling: Heat 2 tablespoons oil in large ovenproof nonstick or cast iron skillet over medium-high heat. Stir in cumin. Add onion, bell peppers and hot peppers and saute until onion is translucent, about 3-5 minutes. Then add tomatoes and juice, black beans and cilantro, if using. Cook for 1 minute more. Remove from heat. Season with salt and pepper. Prepare Corn-Bread Topping: In a medium-size bowl, combine cornmeal, flour, sugar, baking powder and salt. Mix well. Place milk in a large glass measuring cup. Add egg whites and oil to milk and mix well. Pour into flour mixture and stir just until moistened. Batter will be lumpy. Spread batter as evenly as possible over beans in skillet. Bake for about 20-25 minutes, or until top is golden and firm. Let stand for about 5 minutes before serving the pie server or spoon.


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