Bean & Cornmeal Dumplings

Bean & Cornmeal Dumplings
Serve with a green salad.

Serves: 5

• 1/3 cup all-purpose flour
• 1/3 cup yellow cornmeal
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1 beaten egg white
• 1/4 cup skim milk
• 2 tablespoons cooking oil
• 3/4 cup water
• 1 cup chopped onion
• 1 clove garlic, minced
• 1 - 15 ounce can garbanzo beans, drained
• 1 - 15 ounce can red kidney beans, drained
• 2 - 8 ounce cans low-sodium tomato sauce
• 1 - 4 1/2 ounce can diced green chilies, drained
• 2 teaspoons chili powder
• 1 tablespoon cold water
• 1 1/2 teaspoons cornstarch

In a medium mixing bowl stir together flour, cornmeal, baking powder, and salt; set aside. In a small bowl combine egg white, milk, and oil; set aside.

In a 10-inch skillet combine the water, onion, and garlic. Bring to boiling; reduce heat. Cover and simmer 5 minutes or until tender. Stir in garbanzo beans, kidney beans, tomato sauce, green chilies, chili powder, and salt.

In a small bowl stir together cornstarch and 1 tablespoon water. Stir into bean mixture. Cook and stir until 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 the hot bean mixture.

Cover and simmer for 10 to 12 minutes or until a toothpick inserted into the center of a dumpling comes out clean.

Per Serving: 327 Calories; 8g Fat (21.8% calories from fat); 1g Saturated Fat; 13g Protein; 52g Carbohydrate; 9g Dietary Fiber; 38mg Cholesterol; 784mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.