Directions:
- In a small nonstick skillet coated with nonstick cooking spray, cook onion and garlic in oil until tender. Transfer to a large bowl. Drain tomatoes, reserving 2 tablespoons juice; add tomatoes and juice to onion mixture.
- Stir in the beans, cheese, chilies, jalapeno, cumin and chili powder. Transfer to an 8-in. square baking dish coated with nonstick cooking spray.
- For topping, in a small bowl, combine the flour, cornmeal, baking powder, baking soda and salt. Whisk together the egg, yogurt and butter; stir into dry ingredients just until moistened. Spoon over filling; gently spread to cover top.
- Bake, uncovered, at 375° for 20-25 minutes or until filling is bubbly and a toothpick inserted into topping comes out clean.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 250.87 Kcal (1050 kJ) | ||
| Calories from fat | 59.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.59g | 10% | |
|---|---|---|---|
| Cholesterol | 120.52mg | 40% | |
| Sodium | 460.42mg | 19% | |
| Potassium | 339.64mg | 7% | |
| Total Carbs | 27.84g | 9% | |
| Sugars | 7.78g | 31% | |
| Dietary Fiber | 1.97g | 8% | |
| Protein | 19.43g | 39% | |
| Vitamin C | 17.2mg | 29% | |
| Iron | 1.4mg | 8% | |
| Calcium | 183mg | 18% | |
| Amount Per 100 g | |||
| Calories | 196.58 Kcal (823 kJ) | ||
| Calories from fat | 46.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.16g | 10% | |
|---|---|---|---|
| Cholesterol | 94.44mg | 40% | |
| Sodium | 360.79mg | 19% | |
| Potassium | 266.15mg | 7% | |
| Total Carbs | 21.82g | 9% | |
| Sugars | 6.09g | 31% | |
| Dietary Fiber | 1.55g | 8% | |
| Protein | 15.23g | 39% | |
| Vitamin C | 13.4mg | 29% | |
| Iron | 1.1mg | 8% | |
| Calcium | 143.4mg | 18% | |
* 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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