Low Carb Beans Recipes

Ingredients:

1/3 cup flour
1 tsp baking powder
1 beaten egg white
2 tbsp cooking oil
1 cup chopped onion
15 oz can garbanzo beans, drained
15 oz can tomato sauce
2 tsp chili powder
1 1/2 tsp cornstarch
1/3 cup yellow cornmeal
1/4 tsp salt
1/4 cup skim milk
3/4 cup water
1 clove garlic, minced
15 oz can red kidney beans,drained
4 oz can diced green chili pepper
1/4 tsp salt

Instructions:

In a med mixing bowl, stir together flour, cornmeal, baking powder,
and 1/4 t salt; set aside. In a small bowl combine egg white, milk,
and oil; set aside.
In a 10" skillet combine the water, onion, and garlic. Bring to
boiling; reduce heat. Cover and simmer 5 minutes or till tender. Stir
in garbanzo beans, kidney beans, tomato sauce, drained green chili
peppers, chili powder, and 1/4 t salt.
In a small bowl stir together cornstarch and 1 T water. Stir into
bean mixture. Cook and stir till 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 bean mixture.
Cover and simmer for 10-12 minutes or till a toothpick inserted in
the center of a dumpling comes out clean.
*************************************************************** Per
serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg
cholesterol, 1023 mg sodium, 839 mg potassium.

Servings: 5