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Bean Tamale Pie

 

39

Yield

2

servings

Prep

30

min

Cook

30

min

Ready

1

hrs

Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

2 tablespoons green bell peppers
2 tablespoons onions
chopped
1 teaspoon vegetable oil
1 cup red kidney beans
dried, cooked, unsalted, drained*
½ cup tomato purée (passata)
1 cup corn kernels, canned
1 ½ teaspoons chili powder
teaspoon salt
*
cup cornmeal
yellow
¾ cup water
1/16 teaspoons salt
*
¼ teaspoon chili powder
*

Directions

  1. Cook green pepper and onion in off in small (8-inch) frypan until tender.

  2. Stir in beans, tomato purée, corn, 1½ teaspoons chili powder, and ⅛ teaspoon salt.

  3. Cover and cook over low heat until flavors are blended--about 15 minutes.

  4. Mix cornmeal, water, and 1/16 teaspoon salt.

  5. Cook over low heat, stirring constantly, until very thick-about 3 minutes.

  6. Spread cornmeal mush over bean mixture to form a crust.

  7. Sprinkle ¼ teaspoon chili powder over top of crust.

  8. Cook over low heat, with lid ajar, until topping is set--about 7 minutes.

*NOTE: 1 cup canned kidney beans, drained, may be used in place of cooked dried kidney beans; then omit the ⅛ teaspoon salt in step 2.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 405g (14.3 oz)
Amount per Serving
Calories 30115% of calories from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 891mg 37%
Total Carbohydrate 19g 19%
Dietary Fiber 5g 21%
Sugars g
Protein 24g
Vitamin A 19% Vitamin C 30%
Calcium 7% Iron 23%
* based on a 2,000 calorie diet How is this calculated?

 

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