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Tamale Pie #2

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Recipe

 

Yield

4 servings

Prep

10 min

Cook

16 min

Ready

30 min
Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
2 cups beans
(black, red, kidney, or pinto), cooked
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1 cup corn
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1 each green bell peppers
seeded and chopped
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¼ cup black olives
sliced
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1 cup tomato sauce
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½ teaspoon cumin
ground
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1 teaspoon chili powder
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1 tablespoon tomato paste
salt-free
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1 teaspoon oregano
dried
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¾ cup cornmeal
uncooked
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2 cups water
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2 large eggs
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1 teaspoon salt
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Ingredients

Amount Measure Ingredient Features
473 ml beans
(black, red, kidney, or pinto), cooked
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237 ml corn
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1 each green bell peppers
seeded and chopped
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59 ml black olives
sliced
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237 ml tomato sauce
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2.5 ml cumin
ground
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5 ml chili powder
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15 ml tomato paste
salt-free
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5 ml oregano
dried
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177 ml cornmeal
uncooked
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473 ml water
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2 large eggs
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5 ml salt
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Directions

Combine beans, corn, pepper and olives in a 2 to 3-quart glass casserole.

In a small bowl, combine tomato sauce, tomato paste, cumin, chili powder and oregano.

Pour over bean mixture.

In a large glass bowl, combine cornmeal and water.

Microwave, uncovered, on high for 6 minutes.

Remove from microwave and stir well.

Add egg replacer and salt.

Stir again. Spread over bean mixture; cover and microwave on high for 10 minutes. Let cool slightly before serving.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 429g (15.1 oz)
Amount per Serving
Calories 32017% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 115mg 38%
Sodium 1184mg 49%
Total Carbohydrate 19g 19%
Dietary Fiber 12g 46%
Sugars g
Protein 28g
Vitamin A 16% Vitamin C 64%
Calcium 11% Iron 26%
* based on a 2,000 calorie diet How is this calculated?
 

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