Tamale Pie
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 all-purpose flour
1/4 teaspoon salt
1 1/2 teaspoons baking powder
1 large 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
- 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.
Makes 6 servings
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
Recipe provided courtesy Michigan Bean Commission.
