Soft Cornbread with Black Beans

This makes a moist, almost-pudding cornbread when served fresh and hot. Made with whole-grain stone-ground cornmeal, this dish includes whole corn and a nice portion of Vidalia or other sweet onion. One tablespoon of sugar gives it a hint of sweetness, while green chiles add a nice kick. But what makes this spoon bread truly special is the addition of black beans, which research has shown may help protect our cells from damage that may lead to cancer. Serve up this version of the classic Southern side dish alongside a fresh seasonal salad for a healthy, delicious meal.

Ingredients

3 Tbsp. extra light olive oil, divided
3/4 cup sweet onion, finely chopped
Olive oil  cooking spray
1 cup stone-ground yellow cornmeal
1 cup whole-wheat pastry flour
1 Tbsp. honey (preferably raw organic honey)
1 1/2 teaspoons baking powder*
1/2 tsp. baking soda
1/2 tsp. sea salt
2 cups low-fat buttermilk
1 large egg, beaten
1 (4 oz.) can chopped green chile peppers, drained
1 cup defrosted frozen yellow corn kernels
1 (15 oz.) can black beans, rinsed and drained, divided

*Be sure to read the label carefully.  Most commercial baking sodas contain aluminum (sodium aluminum sulfate). If you are unable to find aluminum-free baking soda, you can make your own by combining 1 part baking soda with 2 parts cream of tartar. If you plan to store the mixture, also 1 part corn starch to absorb moisture and prevent the other ingredients from reacting with one another.

(For the healthiest recipe, use fresh organic content whenever possible)

Directions

In small skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook until translucent, stirring occasionally. Set aside to cool.

Place rack in upper third of oven. Preheat oven to 350 degrees F. Coat 9-inch square baking pan with cooking spray (or lightly coat with extra light olive oil) and set aside.

In large mixing bowl, combine cornmeal, flour, baking powder, baking soda and salt. In another bowl, whisk together buttermilk, egg, honey and remaining 2 tablespoons oil. Mix in chile peppers. Add wet ingredients to dry and mix with a wooden spoon, being sure to reach bottom of the bowl to combine them fully. Do not over mix. Mix in corn, 1 cup of beans and cooked onions just until combined. Spread batter evenly in prepared pan. Sprinkle remaining beans evenly over top of batter.

Bake for 30 minutes, until cornbread is golden and feels firm to touch when lightly pressed in center and knife inserted comes out slightly streaked with moisture. Let cornbread sit for 5 minutes, then turn it out onto wire rack. Using second rack, or serving plate, flip cornbread to top-side up. Cut cornbread into 12 squares and serve immediately.

Makes 12 servings.

Per serving: 170 calories, 5 g total fat (< 1 g saturated fat), 26 g carbohydrate,
6 g protein, 5 g dietary fiber, 310 mg sodium.