American Style Beans with Corn Dumplings Click image to enlarge
Course: Main
Dish: Meat
Serves: 4-6
Nutritional information per serving:

Calories: 655
Protein: 31.3g
Carbohydrate: 69.6g
Fat: 29.3g
Saturated fat: 11.3g
Fibre: 8.0g

 

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Flageolet beans provide longer lasting energy, helping you to feel fuller for longer


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American Style Beans with Corn Dumplings

This American inspired dish has a variety of tastes and textures, making it a tasty teatime treat.
45 minutes to prepare and cook. Serves 4-6.

Ingredients:

1 tbsp olive oil
3 sticks celery, chopped
4 rashers lean smoked bacon, chopped
1 large onion, chopped
432g can baked beans
432g can pinto beans, drained & rinsed
300g can frankfurters, drained & thickly sliced
400g can cherry tomatoes
2 tsp tomato puree
1 tbsp Worcestershire sauce
Salt and freshly ground black pepper
 
175g (6 oz) plain flour
½ tsp salt
1 level teaspoon baking powder
½ tsp bicarbonate of soda
115g (4 oz) cornmeal or fine semolina
225ml (8 floz) natural yoghurt
2 large eggs, beaten
3 tsp melted butter
200g can sweetcorn, drained
2 tsp Tabasco sauce
85g (3 oz) mature cheddar cheese, grated.

Method:

1.       In a saucepan, heat the oil and fry the celery, bacon and onion until lightly coloured

2.       Add the beans, frankfurters, cherry tomatoes, tomato puree and Worcestershire sauce to the pan and stir together well. Bring to the boil and simmer gently for 10 minutes. Season with salt and plenty of freshly ground black pepper

3.       Preheat the oven to Gas Mark 6, 200°C, 400°F

4.       Stir together the flour, salt, baking powder and bicarbonate of soda in a large mixing bowl. Stir in the semolina or cornmeal and set to one side. In a smaller bowl, beat together the yoghurt, milk, eggs, melted butter, sweetcorn and Tabasco sauce. Stir this into the flour mixture briefly, taking care not to over-mix

5.       Transfer the cooked beans into a 2 litre (3 ¼ pint) shallow ovenproof dish. Using a dessertspoon, spoon the dumpling mixture evenly over the top of the beans covering most of the surface. Scatter over the cheese and bake in the preheated oven for 15-20 minutes or until the dumplings have risen and are golden brown

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