Email to Buny      

Stew: 8 pt. Southwestern Bean Stew w/ Cornmeal Dumplings (crockpot)

Source of Recipe

Jenny


List of Ingredients

1 15-oz. can red kidney beans, rinsed and drained
1 15-oz. can black beans, pinto beans, or great northern beans, rinsed and drained
3 cups water
1 14-1/2-oz. can Mexican-style stewed tomatoes
1 10-oz. package frozen whole kernel corn, thawed
2 medium carrots, sliced (1 cup)
1 large onion, chopped (1 cup)
1 4-oz. can chopped green chili peppers
2 tsp. instant beef or chicken bouillon granules or 2 vegetable bouillon cubes
1 to 2 tsp. chili powder
2 cloves garlic, minced
1/3 cup all-purpose flour
1/4 cup yellow cornmeal
1 tsp. baking powder
Dash salt
Dash pepper
1 beaten egg white
2 Tbs. Milk
1 Tbs. cooking oil


Recipe

In a 3-1/2- or 4-quart electric crockery cooker combine canned beans, water, tomatoes, corn, carrots, onion, undrained chili peppers, bouillon granules or cubes, chili powder, and garlic. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 4 to 5 hours. For dumplings, in a small mixing bowl stir together flour, cornmeal, baking powder, salt, and pepper. In another small mixing bowl combine egg white, milk, and cooking
oil. Add egg-white mixture to flour mixture; stir with a fork just until combined. If stew was cooked on low-heat setting, turn crockery cooker to high-heat setting. Drop dumpling mixture in 8 rounded teaspoons atop the stew. Cover; cook for 30 minutes more (do not lift cover).

Serves 4.

Per serving: 391 cal., 6 g fat (1 g sat. fat), 1 mg chol., 1,471 mg sodium, 77 g carbo., 12 g fiber, Points: 8