LF: pinto popovers

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* Exported from MasterCook *

 

Pinto Popover

 

Recipe By :Bobbie Hinman

Serving Size : 6 Preparation Time :0:00

Categories : Beans EZ LF Favs

{Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 3/4 cups vegetarian cooked pinto beans -- rinsed

1 1/3 cups corn kernels

8 ounces no salt added tomato sauce

2 green onions -- thinly sliced

2 tablespoons ketchup

1 tablespoon firmly packed brown sugar

1 teaspoon onion powder

1 teaspoon dried oregano

1/4 teaspoon dry mustard

1/8 teaspoon salt

1/8 teaspoon pepper

4 ounces shredded reduced fat Cheddar cheese

POPOVER DOUGH: -- :

2 egg whites

1/2 cup skim milk

1 1/2 teaspoons vegetable oil

1/2 cup all-purpose flour

1/2 teaspoon baking powder

2 green onions -- thinly sliced

 

1. Preheat oven to 425F. Lightly oil or spray a 7x11-inch baking pan.

 

2. In a large bowl, combine all filling ingredients, mixing well. Place in

prepared pan.

 

3. Sprinkle even with cheese.

 

4. In a small bowl, combine ingredients listed in the popover dough recipe. Beat

with a wire whisk until blended. Spoon evenly over casserole.

 

5. Bake, uncovered, 25 to 30 minutes, until topping is lightly browned.

 

CF: Book 282 cals; 7g fat; 42g carb versus MC 315 cals; 3g Fat; 54g carb.

 

Description:

" Baked beans with popover crust "

Source:

" The Vegetarian Gourmet's Easy Lowfat Favorites "

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Per Serving (excluding unknown items): 315 Calories; 3g Fat (9.3% calories from

fat); 19g Protein; 54g Carbohydrate; 8g Dietary Fiber; 4mg Cholesterol; 307mg

Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk;

0 Fat; 0 Other Carbohydrates.

 

NOTES : Easy casserole, filled with beans and corn, is topped with a delicious

cheesey crust. Serves 6 as entree, 12 as side dish. It's delicious herbed flavor

makes it at home anywhere from a dinner buffet to a backyard picnic.

 

Nutr. Assoc. : 2838 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

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=^..^= PatH (Pat Hanneman)

online: http://home.earthlink.net/~kitpath/

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