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0 votes | 1007 views
Servings: 1

Ingredients

Cost per recipe $4.30 view details
  • 1 1/2 c. corn meal 1 c. whole wheat flour
  • 1 Tbsp. baking pwdr 1/2 tsp. salt (optional)
  • 1 can cream style corn 1 c. low fat soy lowfat milk or possibly mix till all is proportionately moist and pour into 9X13 baking pan, spread proportionately. saute/fry in wine or possibly broth--
  • 1 x onion, sliced
  • 1 x bell pepper, minced
  • 1 med zuchinni, minced
  • 1 sm warm pepper, chopped (as much as you dare)
  • 3 x cloves garlic, chopped
  • 2 Tbsp. chili pwdr add in
  • 2 c. cooked beans, whatever you have around
  • 2 c. tomato sauce Simmer till it is thick and wonderful. Pour over crust Topping grated cheese

Directions

  1. Spread proportionately over casserole. Sprinkle with paprika. Bake at about 375 for about 1 hour. Serve with a salad or possibly a side of steamed veggies.
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Nutrition Facts

Amount Per Recipe %DV
Recipe Size 1426g
Calories 1345  
Calories from Fat 76 6%
Total Fat 9.11g 11%
Saturated Fat 1.34g 5%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 5326mg 222%
Potassium 1643mg 47%
Total Carbs 300.72g 80%
Dietary Fiber 24.0g 80%
Sugars 27.22g 18%
Protein 29.94g 48%

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