Corn Pone Casserole

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Category : Meat

Recipe : Corn Pone Casserole

Makes 6 servings

Spicy and earthy, this makes a perfect meal when it's nippy out. Serve with a simple
salad and a mug of beer.

1 1/2 teaspoons vegetable oil
4 medium onions, chopped
1/2 medium red bell pepper, minced
1 medium jalapeno pepper, seeded, deveined and minced (wear gloves to prevent
irritation)
14 ounces lean ground pork
2 tablespoons chili powder
1 cup fresh or thawed frozen corn kernels
3/4 cup tomato sauce (no salt)
1/4 cup low-sodium chicken broth
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper, or to taste
1 1/4 cups yellow cornmeal
3/4 cup all-purpose flour
2 1/2 teaspoons double-acting baking powder
1/2 teaspoon salt
Pinch ground cumin
1 cup + 2 tablespoons skim milk
1 egg, beaten

Preheat oven to 400o F. Spray 2-quart casserole with nonstick cooking spray.
In large nonstick skillet, heat 1/2 teaspoon of the oil; add onions and bell and
jalapeno peppers. Cook over medium heat, stirring frequently, 6-7 minutes, until
onions are lightly browned. Remove vegetable mixture from skillet; set aside.
In same skillet, cook pork, stirring to break up meat, 4-5 minutes, until no longer
pink. Add chili powder; cook, stirring constantly, 1 minute. Add corn, tomato
sauce, broth, black and ground red peppers and reserved vegetable mixture; cook,
stirring constantly, 1 minute, until thoroughly combined.
Transfer pork mixture to prepared casserole; set aside.
In medium bowl, combine cornmeal, flour, baking powder, salt and cumin. Add
milk, egg and remaining 1 teaspoon oil; stir until just blended (do not overmix).
Spread cornmeal mixture over pork mixture; bake 25-30 minutes, until topping is
golden brown. Divide evenly among 6 plates and serve.

SERVING (ONE-SIXTH OF CASSEROLE) PROVIDES: 1/4 Fat, 1 1/2 Vegetables, 2
Proteins, 3 Breads, 20 Optional Calories.

PER SERVING: 273 Calories, 9 g Total Fat, 2 g Saturated Fat, 79 mg Cholesterol, 508
mg Sodium, 51 g Total Carbohydrate, 5 g Dietary Fiber, 22 g Protein, 215 mg Calcium