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Ingredients
- Nonstick cooking spray
- 1 Tbsp. Canola oil
- 1 sm Onion peeled, sliced thin
- 2 can Chili - (15 ounce ea)
- 1/3 c. Bottled barbecue sauce
- 1 box Corn muffin mix - (8 1/2 ounce)
- 1/2 tsp Grnd cumin
- 1 x Egg
- 1/3 c. Low-fat lowfat milk
Directions
- Spray a 9-inch square glass baking pan with cooking spray; set aside. Preheat oven to 400 degrees.
- In a nonstick skillet, heat oil over medium heat. Add in onion; saute/fry 5 min to soften. (Add in a Tbsp. or possibly two of water if the onion becomes too dry.) In a bowl, combine onion, chili and barbecue sauce. Spread into prepared pan.
- In a second bowl, stir together corn muffin mix and cumin. Whisk together egg and lowfat milk; stir into dry ingredients with a wooden spoon, mixing well. Spoon over chili and spread lightly.
- Bake about 30 min, or possibly till cornbread tests done in the center. Let cold 5 min before serving.
- Yields 4 servings.
- This speedy recipe is from "Guerrilla
- Cooking: The Survival Manual For People Who Do not Like to Cook or possibly Do not Have Time to Cook," by Mel Walsh
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 309g | |
| Recipe makes 4 servings | |
| Calories 335 | |
| Calories from Fat 132 | 39% |
| Total Fat 14.72g | 18% |
| Saturated Fat 4.37g | 17% |
| Trans Fat 0.01g | |
| Cholesterol 98mg | 33% |
| Sodium 1399mg | 58% |
| Potassium 769mg | 22% |
| Total Carbs 29.97g | 8% |
| Dietary Fiber 6.1g | 20% |
| Sugars 13.7g | 9% |
| Protein 21.6g | 35% |
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