Tex-Mex Beans with Cornmeal Dumplings

Ingredients

 * ⅓ cup flour
 * 1 tsp baking powder
 * beaten egg white
 * 2 tbsp cooking oil
 * 1 cup chopped onion
 * 1 x 15 oz can garbanzo beans, drained
 * 1 x 15 oz can tomato sauce
 * 2 tsp chili powder
 * 1½ tsp cornstarch
 * ⅓ cup yellow cornmeal
 * ¼ tsp salt
 * ¼ cup skim milk
 * ¾ cup water
 * 1 clove garlic, minced
 * 1 x 15 oz can red kidney beans, drained
 * 1 x 4 oz can diced green chili pepper
 * ¼ tsp salt

Directions

 * 1) In a medium mixing bowl, stir together flour, cornmeal, baking powder, and ¼ tsp salt; set aside.
 * 2) In a small bowl combine egg white, milk, and oil; set aside.
 * 3) In a 10" skillet combine the water, onion, and garlic.
 * 4) Bring to boiling; reduce heat.
 * 5) Cover and simmer 5 minutes or till tender.
 * 6) Stir in garbanzo beans, kidney beans, tomato sauce, drained green chili peppers, chili powder, and ¼ tsp salt.
 * 7) In a small bowl stir together cornstarch and 1 t water.
 * 8) Stir into bean mixture.
 * 9) Cook and stir till slightly thickened and bubbly.
 * 10) Reduce heat.
 * 11) For dumplings, add milk mixture to cornmeal mixture; stir just until combined.
 * 12) Drop dumpling mixture from a tablespoon to make 5 mounds atop bean mixture.
 * 13) Cover and simmer for 10 – 12 minutes or till a toothpick inserted in the center of a dumpling comes out clean.

Nutritional information
per serving: 313 calories, 13 g protein, 50 g carbohydrates, 8 g fat, 0 mg cholesterol, 1023 mg sodium, 839 mg potassium.