Estimated Nutrition (whole recipe, rough)
Counts 10 of 13 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Red Kidney Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/3 cup flour
- 1 tsp baking powder
- beaten egg white
- 2 tbsp cooking oil
- 1 cup chopped onion
- 15 oz can garbanzo beans, drained
- 15 oz can tomato sauce
- 2 tsp chili powder
- 1 1/2 tsp cornstarch
- 1/3 cup yellow cornmeal
- 1/4 tsp salt
- 1/4 cup skim milk
- 3/4 cup water
- clove garlic, minced
- 15 oz can red kidney beans, drained
- 4 oz can diced green chili pepper
- 1/4 tsp salt
- =
Directions
In a med mixing bowl, stir together flour, cornmeal, baking powder, and ¼ t salt; set aside. In a small bowl combine egg white, milk, and oil; set aside. In a 10" skillet combine the water, onion, and garlic. Bring to boiling; reduce heat. Cover and simmer 5 minutes or till tender. Stir in garbanzo beans, kidney beans, tomato sauce, drained green chili peppers, chili powder, and ¼ t salt. In a small bowl stir together cornstarch and 1 t water. Stir into bean mixture. Cook and stir till slightly thickened and bubbly. Reduce heat. For dumplings, add milk mixture to cornmeal mixture; stir just until combined. Drop dumpling mixture from a tablespoon to make 5 mounds atop bean mixture. Cover and simmer for 10-12 minutes or till a toothpick inserted in the center of a dumpling comes out clean. *** per serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg cholesterol, 1023 mg sodium, 839 mg potassium.