Skillet Corn Pone with Beans
Skillet Corn Pone with Beans is a hearty, rustic Southern American dish that combines a crispy, cornmeal-based pone with savory beans. It typically features cornmeal, water or milk, and sometimes pork fat for frying, cooked alongside or topped with beans like pinto or black beans. This dish is a staple in Southern and Appalachian cuisine, often served as a comforting, filling meal.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from cornmeal and beans, with a moderate amount of protein from the beans and possibly added meat. It provides key nutrients like fiber, iron, and potassium, with a rough calorie ballpark of 350-450 calories per serving, depending on preparation and portion size.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 15 g |
| Carbs | 60 g |
| Fat | 12 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 600 mg |
| Iron | 4 mg |
| Potassium | 450 mg |
| Magnesium | 80 mg |
| Phosphorus | 250 mg |
| Thiamin (B1) | 0.4 mg |
| Niacin (B3) | 3 mg |
| Folate | 150 mcg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Skillet Corn Pone with Beans is culturally significant as a humble, resourceful meal that reflects the history of Southern cooking, often using simple, affordable ingredients. Nutritionally, it offers a balanced mix of complex carbs and plant-based protein, making it a sustaining dish for everyday meals.
