Photo: Dragne Marius
Estimated Nutrition (whole recipe, rough)
694
Calories
37g
Protein
43g
Fat
42g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Cheddar Cheese | 1 oz (28g) | 113 |
| Egg Substitute | 1 large egg (50g) | 78 |
| Egg | 1 large egg (50g) | 78 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
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
- non-stick cooking spray
- 3 cups Bisquick baking mix
- 1 cup cornmeal
- ¾ cup canned black beans, rinsed and drained
- ¾ cup shredded low-fat cheddar cheese
- 1 cup skim milk
- 1 cup egg substitute (equal to 4 eggs)
- 2 Tbsp canola oil
- ½ tsp chili powder
- ⅛ tsp ground cumin
- ½ tsp oregano
- 2 medium tomatoes, seeded and finely chopped
- 1 (4-oz) can diced green chilis, drained
Directions
1
Preheat oven to 375°F. Spray bottom only of a 9- x 9-inch pan with cooking spray; dust with flour.
2
Mix all ingredients and beat 30 strokes. Spread in pan.
3
Bake 50 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes. Cut into squares and serve warm.
Recipe sourced from
fandom