Friday, December 11, 2009

Bean & Cornbread Casserole for the Slow Cooker



This was a new recipe for me. I was skeptical about how cornbread would hold up in the crockpot but it did pretty well. I did omit the 3 tbsp. of oil that the recipe called for. I didn't feel like adding 360 calories to an already higher than usual meal.

While the cornbread was certainly good, it was slightly lacking in flavor so go ahead and add the oil if you want to live on the wild side. The chili part of it was full of flavor and quite good. I did like mushing up the cornbread in the chili, I don't often eat bread with a meal so this was an enjoyable treat.


Use the big crockpot for this one, it makes a lot of food. A lot. I scaled the recipe for 8 servings though I didn't actually portion it out. We'll be having delicious lunches with this for several days.

UPDATE: This is even better the next day. Part of the cornbread mixed in with the sauce to make it nice and thick. It's not a pretty meal but absolutely delicious! I'm trying to think of what I can add to the cornbread to make it more flavorful though. Onion? Green chiles?


Bean & Cornbread Casserole

2 cans kidney beans
2 cans pinto beans
1 large onion
1 green or red pepper
4 cloves of garlic
1 can diced tomatoes (14.5 oz), drained
1 can Rotel tomatoes with green chilies, undrained
1 can tomato sauce ( 15 oz.)
2 tsp tsp. chili powder
1/2 tsp pepper
1/2 tsp dry mustard
1/8 tsp hot sauce
1 1/2 cup flour
3 tsp baking powder
1 tbsp sugar
1/2 tsp salt
1 3/4 cup milk
3/4 cup egg substitute (egg beaters) or 3 eggs
1 can cream style corn (15 oz)
1 1/2 cup cornmeal

Lightly spray crock pot with cooking spray. Cook onion, pepper and garlic until tender. Transfer to crockpot. Stir in all beans, tomatoes and juice, seasonings, mustard and hot sauce, stir. Cover and cook on high for about 1 1/2 hours.

In large bowl, combine cornmeal, flour, baking powder, sugar and salt. Stir in milk and egg and creamed corn. Spoon evenly over bean mixture. Cover and cook on high for 2 hours until done.

Total calories = 4050
8 servings = 506 calories

1 serving bean and cornbread casserole = 506 calorie dinner

Calories calculated from Calorieking.com, some numbers are rounded and approximate.


2 comments:

  1. I've made something similar in the crock pot and was not all that impressed with the cornbread topping either. I think it's hard to make good tasting cornbread without the fat.

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  2. Thanks for sharing this with My Meatless MOndays. This is the perfect winter meal and that it is made in a crockpot makes it even better.

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