Wednesday, June 4, 2008

Triple corn square with black bean sauce

I'm trying some new recipes this week, and tonight we had "Triple corn squares with black bean sauce." Let me tell you, this stuff was good. At first, I was a little concerned the portion size wouldn't be large enough for my mongo-sized appetite, but I found it to be filling.

This recipe is from Betty Crocker's Vegetarian Cooking. We've made 4 recipes from this book, and have enjoyed them so much that we continue to make them frequently.

Triple Corn Squares with Black Bean Sauce
serves 6, prep time 10 minutes, total time about 35 minutes

1 can (14 to 15 ounces) cream style corn
1 can (8 ounces) whole kernel corn, drained
1 pouch (6 1/2 ounces) golden corn bread mix
1/3 cup margarine or butter, melted
2 eggs
1 can (15 ounces) black beans, rinsed and drained
1/3 cup salsa
chopped cilantro, if desired

1. Heat oven to 400. Grease rectangular baking dish, 11 x 7 x 1 1/2 inches.
2. Mix cream corn, whole kernel corn, muffin mix (dry), margarine or butter, and eggs. Pour into baking dish.
3. Bake uncovered about 30 minutes or until casserole springs back when touched lightly in center.
4. During last 5 minutes of baking, mix beans and salsa in small saucepan. Cook over medium high heat, stirring occasionally, until hot. Cut casserole into squares; top with bean sauce. Sprinkle with cilantro; serve immediately.

Per serving:
calories: 380
calories from fat: 125
fat: 14 g (saturated 3g)
cholesterol: 70mg
sodium: 830mg
carbohydrate: 58g
dietary fiber: 6g
protein: 12g

Here's what I did differently. First, I accidentally used a regular sized can (about 15 oz) of whole kernel corn, because I didn't see the 8 oz. notation. I couldn't find a 6.5 oz cornbread mix, so I grabbed the 8.5 oz Jiffy mix and used the whole thing. I used an 8x8 dish and cooked the cornbread for about 35-40 minutes. I left the cornbread slightly undercooked because I like that texture. Dry, mealy cornbread is worse than no cornbread at all!

Since this makes 6 servings, Angie and I will get 3 meals out of this recipe and it was pretty inexpensive to prepare.


deanna said...

Does sound yummy! Did you find yourself thinking that this was a good meal and not craving for protein, were the beans enough? Why I ask: The Husband. I find myself getting into the habit of cooking different things, or what he likes and trying to make it healthy without him knowing. It's hard. This sounds good, maybe I can throw some chicken or something sort of meat with it. Any suggestions for a good light cookbook besides what you posted?

Mal said...

I'm not an expert, but I have been reading up on vegetable protein combinations recently...

I think bean + corn might qualify as a whole protein?

Something to look into...