MEXICAN BEAN PIE
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4 corn tortillas
1/2 cup scallions, sliced thin
2 cloves garlic, crushed
2 green bell peppers, diced
1 tablespoon olive oil
2 cups pinto beans, cooked, mashed
2 tomatoes, chopped
2 teaspoon chili powder
1 teaspoon coriander ground
1/2 cup egg substitute, liquid
1/4 cup cheddar cheese, low-fat, shredded
Heat tortillas for 5 to 8 minutes over a flame or in a hot oven. Place in a blender or pestle and mortar and crumble finely. Take 4 pie pans (5" in diameter) and spray or coat with olive oil. Coat with the tortilla crumbs, setting aside extra for topping. Heat the rest of the olive oil in aheavy skillet and sauté the scallion, peppers and garlic for about 3 to 4 minutes, until tender. Add the beans, tomatoes, chili powder and coriander and continue to sauté for a further 5 minutes. Remove from the heat and stir in the egg substitute. Divide among the prepared pans and sprinkle the tops with the rest of the crumbs. Bake at 375 degrees F for 20 minutes. Top with cheese and melt for a further few minutes in the hot oven. Serve with a salad.
Notes: Excellent source of Vitamin C, A, B6, B1, Folacin and Iron.
Good source of B2, Calcium and Zinc.
| Serves 4
Prep Time: 0:45
Total Calories 281
Protein 15g
Carbohydrate 41g
Fat 6g
Cholesterol 2mg
Dietary Fiber 11g
%Calories from Fat 21%
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