Cornbread-Crusted Chile Beans

Health score
42%
Cornbread-Crusted Chile Beans
45 min.
4
526kcal

Suggestions


Craving a hearty and flavorful meal that's quick to prepare and satisfyingly delicious? Look no further than these Cornbread-Crusted Chile Beans! This recipe is perfect for a cozy lunch, a comforting dinner, or any time you're in the mood for some Southwestern-inspired goodness.

Imagine sinking your teeth into a warm, savory filling of chili-style diced tomatoes, kidney beans, and just the right blend of spices, all topped with a golden-brown cornbread crust. That's the magic of this dish. The combination of the zesty chile heat and the sweetness of the cornbread creates a flavor profile that's irresistible.

This recipe is surprisingly simple to make, and it's ready in just 45 minutes. Plus, it's relatively light on calories, coming in at just 526 kcal per serving. And don't be fooled by the use of reduced-fat cheese and fat-free milk – this recipe doesn't skimp on flavor! It’s the perfect way to enjoy a hearty meal without feeling weighed down.

Whether you're a seasoned cook or just starting out in the kitchen, you'll find this recipe easy to follow and rewarding. Prepare to impress your family or friends (or just yourself!) with this delectable Cornbread-Crusted Chile Beans.

Ingredients

  • ounce chiles green chopped canned
  • 14.5 ounce canned tomatoes diced chili-style canned (such as Del Monte)
  • teaspoon chili powder 
  • 8.5 ounce just-add-water cornbread mix (such as Jiffy)
  • large egg whites 
  • 0.3 cup milk fat-free
  • 0.5 teaspoon ground cumin 
  • teaspoon hot sauce 
  • teaspoon olive oil 
  • cup onion chopped
  • 15 ounce kidney beans light red rinsed drained canned
  • ounces sharp cheddar cheese shredded reduced-fat

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 35
  2. Heat oil in a 10-inch ovenproof nonstick skillet over medium-high heat.
  3. Add onion; saut 5 minutes.
  4. Add kidney beans and next 5 ingredients; cook 5 minutes.
  5. Remove from heat.
  6. Combine cornbread mix and remaining 3 ingredients; stir until blended. Spoon batter over bean mixture.
  7. Bake at 350 for 30 minutes.
  8. Cut into 4 equal wedges.

Nutrition Facts

Calories526kcal
Protein16.15%
Fat23.93%
Carbs59.92%

Properties

Glycemic Index
40.38
Glycemic Load
8.48
Inflammation Score
-8
Nutrition Score
26.203043543774%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.38mg
Myricetin
0.36mg
Quercetin
15.37mg

Nutrients percent of daily need

Calories:526.32kcal
26.32%
Fat:14.28g
21.97%
Saturated Fat:4.89g
30.57%
Carbohydrates:80.48g
26.83%
Net Carbohydrates:65.38g
23.77%
Sugar:20.06g
22.29%
Cholesterol:15.99mg
5.33%
Sodium:907.64mg
39.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.68g
43.36%
Fiber:15.1g
60.4%
Folate:234.77µg
58.69%
Phosphorus:585.25mg
58.53%
Manganese:0.96mg
47.88%
Iron:6.73mg
37.37%
Vitamin B1:0.55mg
36.34%
Vitamin C:24.22mg
29.35%
Potassium:975.62mg
27.87%
Vitamin B2:0.47mg
27.43%
Copper:0.53mg
26.42%
Calcium:250.84mg
25.08%
Magnesium:97.79mg
24.45%
Vitamin B6:0.48mg
23.82%
Vitamin B3:4.23mg
21.14%
Selenium:13.39µg
19.12%
Vitamin K:19.06µg
18.15%
Zinc:2.5mg
16.69%
Vitamin A:663.47IU
13.27%
Vitamin E:1.87mg
12.48%
Vitamin B5:1.05mg
10.5%
Vitamin B12:0.34µg
5.63%
Vitamin D:0.31µg
2.06%
Source:My Recipes