3/4 lb Ultra-lean ground beef
1 c Chopped onion
1 Clove garlic, minced
Vegetable cooking spray
1 tb Chili powder
1 1/2 ts Ground cumin
1 ts Sugar
1/2 ts Dried oregano
2 cn Tomato sauce, (8 oz each)
16 oz Can pinto beans, drained
1 cn (4.5 oz) chopped green chils
3/4 c Skim milk
1 Egg, lightly beaten
1 1/3 c Self-rising cornmeal mix
Cook the 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 in a collander.
Return the beef mixture to the pan. Add the chili powder, cumin,
sugar, oregano, tomato sauce, beans, and drained chilies: cover and
cook over medium-low heat for 10 minutes. Pour the mixture into a
2-quart casserole coated with cooking spray and set aside.
Combine the milk and egg in a bowl: stir well. Add the cornmeal
mix, and stir well. Pour over the beef mixture. Bake at 400 for 20
minutes or till the cornbread topping is lightly browned.
This casserole can be made ahead up to the point before making
the cornbread. Cover and refrigerate or freeze. Thaw the casserole
overnight in the refrigerator. Let stand at room temperature for 30
minutes. Top with the cornbread and bake as directed.
Each serving contains 448 calories and 9 grams of fat.
Yields
4 servings
