1 15-oz BPA-free can black beans, drained and rinsed
4 cups jarred or boxed unsalted diced tomatoes
3/4 cup fresh or frozen corn kernels
(thawed, if frozen)
1/2 cup low-sodium vegetable or chicken broth (or water)
1/4 tsp each sea salt and ground
3/4 cup whole-wheat flour
1/2 cup whole-grain cornmeal (Note:
Not the stone-ground variety.)
1½ tsp baking powder
1/4 tsp sea salt
1 cup buttermilk
1 tsp olive oil
2 tbsp chopped fresh cilantro
1/3 cup shredded cheddar cheese
Preheat oven to 400°F. In a large, deep ovenproof skillet on medium, add beef, onion, celery and garlic and sauté, breaking up with a spoon, until beef is no longer pink and vegetables are soft, 6 to 8 minutes.
Add tomato paste, chile powder, cumin and oregano. Cook, stirring constantly, for 30 seconds. Add beans, tomatoes, corn, broth and 1/4 tsp each salt and pepper; bring to boil. Reduce heat to medium-low, cover and simmer, stirring occasionally, for 12 minutes.
Meanwhile, prepare corn bread: In a medium bowl, whisk flour, cornmeal, baking powder and 1/4 tsp salt. In a small bowl, whisk egg, buttermilk and oil; pour over flour mixture and add cilantro. Stir just until combined; spoon mixture evenly over chili in 8 dollops.
Bake for 30 to 35 minutes, until corn bread is golden and cooked through. Remove from oven and sprinkle with cheese. Switch oven to broil setting on high and broil, watching closely, until cheese is bubbling, 1 minute. Let stand for 5 minutes before serving.
Serving Size: 1 1/2 cups and 1 piece of corn bread
To cut costs without skimping on flavor, we use cheap cuts of stew beef (chuck or round roasts will do) instead of the pricier ground beef normally used in chili. The slow-and-low heat of your slow cooker easily breaks down the tough cuts into tender, melt-in-your-mouth chunks of savory meat.
We’ve piled all the fixings of a hearty beef and barley stew into personal ramekins and slathered each in pillowy dough in this Clean Eating recipe. If you’re strapped for time, top your ramekins with store-bought whole-wheat biscuits and bake until golden. These pies pack in 70% of your daily fiber!