Bean and corn pone skillet
Bean and corn pone skillet is a hearty, rustic one-pan meal rooted in Southern American cuisine, combining savory beans with sweet corn and a cornmeal-based batter or 'pone'. It is typically made with ingredients like black-eyed peas or pinto beans, corn kernels, onions, and spices, often cooked together in a cast-iron skillet. This dish is a comforting, economical staple that reflects the agricultural traditions and resourcefulness of the American South.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates and fiber, with a moderate amount of protein from the beans and corn. It provides essential nutrients like potassium, iron, and B vitamins, and a typical serving contains roughly 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Potassium | 450 mg |
| Iron | 3 mg |
| Magnesium | 70 mg |
| Phosphorus | 180 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 120 mcg |
| Zinc | 2 mg |
| Manganese | 0.8 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, bean and corn pone skillet is a descendant of Native American and African American culinary traditions, showcasing the use of corn and beans as foundational crops. Nutritionally, it is a complete protein source when beans and corn are combined, offering a balanced plant-based meal.
