Directions:
- Pre-heat oven to 350 degrees.
- In a non stick skillet, brown the ground beef and break it apart using a spoon. Add the onions and green peppers and garlic. Once the meat is cooked, drain off any excess fat. Alternately, transfer the contents of the pan to a plate lined with two paper towels, wipe skillet and return beef to pan.
- After draining excess fat using either method, add the tomatoes, corn, chili powder and 1/2 tablespoon of cornmeal. Bring the mixture to a simmer. Transfer to a one quart casserole.
- Place the milk, cornmeal and salt in a small saucepan and bring to a light boil. Reduce to a simmer and stir frequently until thickened. Alternately, you can cook the ingredients in a microwave and cook for 2 and 1/2 minutes, stirring every 30 seconds.
- In a small bowl beat the egg whites by hand until foamy. Slowly add in the cornmeal, stirring to make sure it does not scramble the egg. Add the soy cheese/cheese if using.
- Top the casserole filling with the cornmeal mush.
- Bake for 25 to 30 minutes the top should be puffed and lightly browned.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 400.43 Kcal (1677 kJ) | ||
| Calories from fat | 121.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.48g | 21% | |
|---|---|---|---|
| Cholesterol | 66.46mg | 22% | |
| Sodium | 728.17mg | 30% | |
| Potassium | 757.96mg | 16% | |
| Total Carbs | 39.86g | 13% | |
| Sugars | 12.78g | 51% | |
| Dietary Fiber | 4.52g | 18% | |
| Protein | 29.8g | 60% | |
| Vitamin C | 16.4mg | 27% | |
| Iron | 3.8mg | 21% | |
| Calcium | 152.8mg | 15% | |
| Amount Per 100 g | |||
| Calories | 117.16 Kcal (491 kJ) | ||
| Calories from fat | 35.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.94g | 21% | |
|---|---|---|---|
| Cholesterol | 19.44mg | 22% | |
| Sodium | 213.04mg | 30% | |
| Potassium | 221.76mg | 16% | |
| Total Carbs | 11.66g | 13% | |
| Sugars | 3.74g | 51% | |
| Dietary Fiber | 1.32g | 18% | |
| Protein | 8.72g | 60% | |
| Vitamin C | 4.8mg | 27% | |
| Iron | 1.1mg | 21% | |
| Calcium | 44.7mg | 15% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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