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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Mexican >> Mexican

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Combine all ingredients except cilantro and cornbread. | 2. If mixture appears too loose, mix 1 tbls of cornstarch or arrowroot with saved kidney bean water until smooth. | 3. Stir into mixture. | 4. Spray a 2 1/2 to 3 quart baking dish. | 5. Pour mixture in and smooth out. | 6. Make cornbread as directed on package. | 7. (Use the egg whites in place of whole egg). | 8. Add cilantro into cornbread mix. | 9. Top casserole with mixture,sealing to edges. | 10. Bake at 350 degrees for 40 to 50 minutes or until top is golden brown. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
black bean	1	can	undrained	991.8141	181.3769	62.8246	4.1301
garbanzo bean	1	can	drained	1133.4333	188.7556	61.3793	18.1109
kernel corn	1	can	drained	276.9265	54.6877	7.6525	3.0018
red kidney bean	1	can	drained	910.3448	164.9655	67.2276	0.6897
vegetarian beef	12	ounces	ground pre-cooked defrosted	302.6	0.0	67.32	1.7
green taco sauce	1/2	cup		16.0	4.0	0.0	0.0
sharp cheddar cheese	2	cups	shredded	-	-	-	-
cilantro	1/2	cup	chopped	1.84	0.2936	0.1704	0.0416
green onion	3/4	cup		14.3775	3.0566	0.5165	0.2503
allspice	1/4	teaspoon		1.2492	0.3426	0.0289	0.0413
red chili powder	1	tablespoon		302.6	0.0	67.32	1.7
cumin	1/4	teaspoon	ground	1.9688	0.2323	0.0935	0.1169
red pepper flake	1/8	teaspoon		302.6	0.0	67.32	1.7
cornbread mix	1	package		1007.38	167.495	16.87	29.401999999999997
egg white	2			34.32	0.4818	7.194	0.1122

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.