Tamale Pie
Ingredients
1/2 lb. Ground beef (10 percent fat)
3/4 cup chopped onion
1 clove garlic, minced
1/2 chopped green pepper
1 can (16 oz.) pinto, red or kidney beans, drained*
1 can (8 oz.) unsalted tomato sauce
1/4 cup sliced black olives, drained
2-3 Tbsp. Taco sauce or salsa
1 tsp. Chili powder
TOPPING:
1 cup yellow cornmeal
1-1/2 cups water
1/4 tsp Lite Salt or less
1/2 cup grated part-skim mozzarella cheese
Directions
Preheat oven to 375 degrees. In nonstick fry pan brown ground beef with onions and garlic. Drain off fat. Add green peppers, corn, beans, tomato sauce, olives, taco sauce or salsa, and chili powder. Pour into 10-by-10 inch baking pan. In saucepan combine cornmeal, water and Lite Salt. Stirring constantly, bring mixture to a boil an continue cooking until it thickens slightly. Spoon over top of meat/vegetable mixture. Bake for about 45 minutes. Remove from oven and sprinkle grated mozzarella cheese on top. Return pan to oven and bake another 15 minutes. Makes 6 servings (about 9 cups).
* Use low-sodium beans if available.
Dietary Information
Nutrient Analysis: Per serving: Serves about 6
Calorie: 294
Chol: 35mg
Sodium: 705mg
Fiber: 2.5gm
Fat: 10gm
CHO: 34gm
Prot: 13gm
Sat. fat: 4
Mufa: 3.5
Pufa: <0.5
