Vegetarian cast iron engineer

This Vegetarian version Comfortable food Tamale pie quickly agrees well with canned flakes and frozen bell peppers, onions and corn. If you don’t have frozen peppers and onions, use the same amount of fresh vegetables and a little longer until you offer. The recipe is customizable, you can replace one can of beans with 8 ounces of cooked and drained soils of beef or poultry if you want.

Bonus: Rinse and drain Canned beans before use can eliminate approximately 40% sodium that are usually processed (1).

Active time: 20 minutes Total time: 40 minutes

Vegetarian cast iron engineer

Ingredients

• 3 tablespoons of olive oil, divided
• 1 1/2 cup (170g) frozen peppers and onions
• 2 tablespoons of chili without salt without salt
• 1 (14,5 ounces / 411g) can small sodium tomatoes with juices
• 1 can (15 ounces / 439g) beans of beans, drained and washed
• 1 can (15 ounces / 439g) Pinto beans, drained and washed
• 3/4 cup (127g) frozen corn, thawed
• 1/4 cup (29g) cheddar cheese, grated
• 2/3 cup (105g) fine yellow corn
• 1/2 cup (57g) white-white-wheat flour
• 1/2 tea pastry pastries
• 1/2 teaspoon of bicarbon soda
• 1 cup (237ml) buttermilk (or cow or non-milk plus 1 tablespoon of lemon juice)
• 1 big egg, beaten

Direction

Oven heating up to 425 ° F (218 ° C). Warm 1 tablespoon of oil in a 12-inch cast list or safety container based on oven over medium high heat. Add onions and peppers and cook, interferror occasionally, until the beginning in brown, 5 minutes. Add chili powder and cook, mix constantly, while smelling, 30 seconds.

Add tomatoes, beans and corn and stirring, interfering from time to time, until I get slightly, 3 minutes. Remove from heat and stir in half of the cheese.

In the middleware, whisk together corn, flour, baking powder and baking soda. Add a passenger, eggs and remaining 2 teaspoons of olive oil. Add wet ingredients to flour mixture and stir until moistened. Throw brings corn mixtures evenly over the filling in the pan. Sprinkle with the remaining cheese.

Bake until the toothpicks inserted in the middle topping, does not come out clean, about 20 minutes. Serve immediately.

Serves: 6 | Serving Size: 1 1/2 cup (185g)

Nutrition (by serving): Calories: 356; Total ointment: 11g; Saturated fat: 3G; Monoowned fats: 6g; Cholesterol: 42mg; Sodium: 660mg; Carbohydrate: 51g; Diet fiber: 7g; Sugar: 6g; Protein: 15g

Original date of publication: 8. September 2023. Years

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