Photo: K8
Estimated Nutrition (whole recipe, rough)
414
Calories
21g
Protein
10g
Fat
65g
Carbs
Counts 6 of 7 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup chopped onions
- 3/4 cup yellow corn meal
- 2 tsp chili powder
- 1 cup evaporated skim milk
- 1/4 cup water
- 16 oz whole kernel corn, canned, d
- 16 oz black beans, canned, rinse/d
- 16 oz canned stewed tomatoes
- 4 oz canned diced mild green chil
- =
Directions
1
Preheat oven to 350 degrees lightly spray an 8" square baking pan with non stick spray. In a large bowl, combine all ingredients,. Mix well, place in prepared pan. Bake uncovered 45 minutes. Nutrition (per serving): 293 calories, total fat 1 g (4% of calories)
Recipe sourced from
fandom