Paired with some homemade white bean soup in chicken stock with caramelized onion, some chopped leftover pork tenderloin (you can omit pork for a veggie version with vegetable stock) and Braggs Sprinkle seasoning and a Bay leaf, it made a low fat and nourishing dinner
The overhead fixture was out for some plaster work, so the low light photos aren't that great, but you get the idea.
In one bowl mix:
1 cup flour
3/4 cup corn meal
1 teaspoon EACH:
3 Tablespoons sugar
In another bowl whisk:
1 cup Kefir or buttermilk at room temperature
1/4 cup lowfat milk or almond milk (room temperature)
(note - if you don't do dairy, substitute 1 cup soy yogurt and 1/4 cup soy milk).
1 egg (also at room temperature) or egg substitute
drop or two of vanilla
Melt 3 Tablespoons of butter or Vegan spread and whisk into milk mixture.
Combine wet and dry and pour into a pan coated with non stick spray that you placed in the crockpot before turning to high. (note: I let crockpot and pan preheat for about 10 minutes while I mixed my batter).
Make sure your liquids aren't cold or it will take too long to come to temperature and the crust might get too brown before the inside is done.
Bake on high, covered an hour and a half to an hour to two hours (crock pots vary, cook until it's starting to brown and looks done and a knife comes out clean).