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Tamale Pie

by / Wednesday, 04 September 2013 / Published in MAIN DISHES AND CASSEROLES

INGREDIENTS

Filling:
3 cups cooked Cranberry or Dark or Light Red Kidney Beans, drained, rinsed, and mashed
1/2 cup onion, chopped
2 cloves garlic, minced
1 cup green bell pepper, chopped
1 tablespoon corn oil
2 tablespoons tomato paste
1 heaping teaspoon chili powder
1/2 cup water
1/4 cup green olives, sliced
3 tablespoons fresh parsley, minced
1/4 teaspoon black pepper

Crust:
1 cup yellow cornmeal
1 tablespoon flour
1/4 teaspoon salt
1-1/2 teaspoons baking powder
1 egg, lightly beaten
1/2 cup 2% milk
2 tablespoons olive oil
2 tablespoons green chilies, chopped

Topping;
1/2 cup sharp lowfat Cheddar cheese, grated

PREPARATION

In a large skillet, sauté onions, garlic, and green pepper in oil. Stir in tomato paste and chili powder. Then add water, beans, olives, parsley, and black pepper. Simmer mixture, stirring, until heated through. Spread bean mixture evenly in a greased 8-inch baking dish or shallow casserole. In a medium bowl, combine cornmeal, flour, salt, and baking powder. Add egg, milk, oil, and green chilies. Stir mixture until ingredients are moist. Spread batter over bean mixture and top with cheese. Bake, uncovered, at 400°F for 20 minutes or until crust is golden brown.

NUTRITIONAL INFORMATION (per serving)

Servings per recipe: 6
Serving size: 1/6 of pie
Calories: 284
Carbohydrates: 42g
Fat: 9g
Cholesterol: 17mg
Protein: 12g
Fiber: 10g
Sodium: 319mg (560mg using canned beans)

FOOD EXCHANGES

1 starch/bread
1 lean meat
2 fruit
1 fruit

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