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Chili Cornbread Casserole

Prepared by: Susan Mills-Gray,
Nutrition Specialist,

University of Missouri Extension

October 12, 2014

 

Yield: Makes 6 servings

 

Chili Ingredients

  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 pound 95%-lean ground beef or ground turkey
  • 2 15-ounce cans kidney beans, rinsed
  • 1 28-ounce can crushed tomatoes, undrained
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon sweet paprika
  • 1/4 teaspoon cayenne pepper (optional)

 

Cornbread Ingredients

  • 1 1/4 cups cornmeal
  • 3/4 cup whole-wheat flour
  • 2 tablespoons sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 large egg, lightly beaten (or equivalent egg substitute)
  • 1 1/4 cups low-fat milk
  • 2 tablespoons canola oil
  • 1/2 cup chopped fresh cilantro
  • 1 1/2 cups shredded extra-sharp Cheddar cheese

 

Preparation

 

To prepare chili:

  1. Heat oil in a Dutch oven over medium heat. Add onion and cook until beginning to soften, about 4 minutes.
  2. Add bell pepper and garlic and cook for 1 minute.
  3. Add beef and cook, breaking it up with a wooden spoon, until browned, 4 to 5 minutes.
  4. Stir in beans, tomatoes and their juice, chili powder, cumin, paprika and cayenne (if using).
  5. Bring to a boil; reduce heat to maintain a simmer, cover and cook until slightly thickened, about 20 minutes. 

 

To prepare cornbread:

  1. Preheat oven to 350F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
  2. Whisk cornmeal, flour, sugar, baking powder, baking soda and salt in a large bowl.
  3. Whisk egg, milk and oil in a medium bowl.
  4. Add the wet ingredients to the dry ingredients along with cilantro and stir until just combined.
  5. Transfer the chili to the prepared baking dish and sprinkle with cheese.
  6. Spread the cornbread batter evenly over the chili. Bake the casserole until the top springs back when touched lightly, 20 to 25 minutes. Let stand for 10 minutes before serving.

 

Make Ahead Tip: Prepare chili (Step 1); cover and refrigerate for up to 3 days or freeze for up to 3 months; defrost chili (if frozen) and continue with the recipe, baking the casserole for 50 minutes. Or prepare and bake the casserole as directed; let cool for 1 hour; cover and refrigerate for up to 3 days; let stand at room temperature for 30 minutes, then reheat at 350F for 50 minutes.

 

Nutritional information per serving:

Calories: 494

Total Fat: 18g

Saturated Fat: 7g

Cholesterol: 86mg

Sodium: 799mg

Carbohydrate: 56g

Fiber: 13g

Protein: 30g

 

 

Source: EatingWell.com

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to hthttp://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Sunday, October 12, 2014