This simple skillet meal is really tasty as well as being easy, quick enough to make on a weeknight, and relatively inexpensive to put together. You can use lean ground beef or ground turkey. Either will work fine. The skillet meal is nutritious, with plenty of protein and fiber, and you won't need a lot to round out your dinner. A salad would be plenty. The cornmeal dumplings cook atop the meat mixture and turn out light and just right to soak up the juices from the skillet. In moderation (of course!), the meal is acceptable if you're on a diabetic diet or want to "eat healthy." Leftovers make great lunches and reheat well in the microwave on 50 percent power. Enjoy!
Salsa Skillet With Cornmeal Dumplings (Diabetic Friendly) -- Serves 4+
Cornmeal dumplings (see below)
1-2 teaspoons of canola oil
1/2 cup of chopped onion
1/2 cup of chopped bell peppers
16 ounces of lean ground beef or turkey (93 percent)
1/4 teaspoon of salt
3/4 teaspoon of cumin
3/4 teaspoon of dried oregano
1 teaspoon of dried cilantro
1/2 teaspoon of garlic powder
14-16-ounce can of black beans (or use pinto, etc.), rinsed and drained
24-ounce jar of chunky salsa (mild or hot)
1/2 jar of water (12-ounces)
1/4 - 1/2 cup of shredded Mexican-style cheese
2-3 tablespoons of chopped green onions, optional
Make the cornmeal dumpling batter and set it aside while you make the meat mixture (the dumpling batter needs to sit and thicken). Heat a large non-stick skillet over medium heat and add the oil, onions, and chopped peppers. Saute the vegetables for about five minutes until they begin to soften. Crumble in the ground beef or turkey and sprinkle on the salt, cumin, oregano, cilantro, and garlic powder. Saute the mixture for 10-15 minutes or until the beef is cooked through. Add the black beans, salsa, and water to the pan and mix them in. Bring the mixture to a boil, reduce the heat, and let the mixture cook for about five minutes. Stir the dumpling batter again (just gently, you don't want to beat it). Drop the dumplings on top of the beef mixture--I use a cookie scoop to scoop up and drop the dumplings--spacing the dumplings around the pan so that the dumplings aren't touching. Cover the pan with a lid and let the dumplings cook for about 20 minutes or until cooked through and a pick inserted in a dumpling comes out with no wet batter attached. Sprinkle the cheese on top of the dumplings and meat mixture. After the cheese melts, sprinkle on the green onions if you're using them.
Cornmeal Dumplings
1/2 cup of cornmeal
1/2 cup or white whole-wheat flour
1 teaspoon of baking powder
1/4 teaspoon of salt
2 tablespoons of canola oil
1/2 cup of milk
1/4 cup of shredded Mexican-style cheese
In a medium bowl or measure mix together the cornmeal, white whole-wheat flour, baking powder, and salt. Add the canola oil and milk and mix them into the dry ingredients until everything is moistened. Stir in the shredded cheese. Set the mixture aside while you make the meat mixture.
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