Ingredients

Vegetable cooking spray

3/4 cup sliced green onions

1/4 cup chopped green pepper

1 clove garlic, minced

1 (15-ounce) can pinto beans, rinsed and drained

3/4 cup frozen whole kernel corn

3/4 cup seeded, chopped tomato

1/4 cup chunky picante sauce

1 Tablespoon lime juice

1 Tablespoon minced fresh cilantro

1/2 cup skim milk

1/4 cup all-purpose flour

1/4 cup cornmeal

1/8 to 1/4 teaspoon chili powder

2 eggs, lightly beaten

1/4 cup (1 ounce) shredded low-fat Monterey Jack cheese

1/4 cup (1 ounce) shredded low-fat Cheddar cheese

Preparation

  1. Coat a large skillet with cooking spray; place over medium-high heat until hot. Add green onions, pepper, and garlic; saute 3 to 4 minutes or until tender.

  2. Stir in pinto beans and next 5 ingredients; cook until thoroughly heated. remove from heat; set aside, and keep warm.

  3. Combine milk and next 4 ingredients in a medium bowl; stir well with a wire whisk. Pour mixture into a 9-inch pie plate coated with cooking spray. (Do not stir.) Bake at 475 degrees for 10 minutes or until puffed and browned.

  4. Spoon bean mixture into shell; sprinkle with cheeses. Bake 1 to minutes or until cheese melts. Serve immediately.