Serves: 10
Total Calories: 285

Filling:
1 pound ground beef, lean
2 tablespoons capers, chopped
2 cloves garlic, minced or pressed
1 onion (medium) chopped
2 green bell peppers (medium) chopped fine
1 tablespoon olive oil, extra-virgin
2 tablespoons tomato paste
1 teaspoon cumin, ground
2 tablespoons chili powder
1/2 cup water
3 cups pinto beans or red beans, cooked (1½ cups dried before cooking) or 1½ 16-ounce cans, drained and rinsed
1 cup corn, fresh or frozen kernels
1/4 cup green olives, sliced
1/4 cup parsley, fresh, minced
Crust:
1 cup yellow cornmeal, stone-ground
2 tablespoons unbleached flour, white
1 1/2 teaspoons baking powder
1 egg, beaten
1/2 cup milk, skim
1 tablespoon vegetable oil
1/4 cup Cheddar cheese, sharp, grated

This should be subtitled "with more sneaky vegetables." Using less meat and more vegetables is a great way to increase fiber and lower fat. Cook the pinto or red beans fresh. It doesn't take that long. Cover them with water and simmer for 1½-2 hours. You can use canned if you must. Brennan loved this, and Robin didn't. you can't win 'em all.

1. Preheat oven to 375ºF.
2. Sauté beef in large skillet until browned, stirring as it cooks to break up meat. Drain meat thoroughly and spread in the bottom of a 2-quart casserole.
3. In the same skillet, sauté capers, garlic, onion, and peppers in olive oil until softened, 5 minutes or so, over medium heat.
4. Stir in tomato paste, cumin, chili powder, water, beans, corn, olives, and parsley. Stir to combine and cook until mixture is heated through, 10 minutes or so. Pour this mixture on top of meat in casserole and spread evenly.
5. In medium bowl, combine cornmeal, flour, baking powder, egg, milk, and vegetable oil. Spread on top of bean mixture and top with grated cheese.
6. Bake for 25-30 minutes, until bubbly hot and dough is golden brown.

Food exchanges per 1-cup serving: 1½ Bread, 1½ medium-fat Meat, ½ Fat

Nutritional Facts:

Serves: 10
Total Calories: 285
Calories from Fat: 62

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