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Bean Tamale Pie

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Recipe

 

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

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

Amount Measure Ingredient Features
3E+1 ml green bell peppers
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3E+1 ml onions
chopped
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5 ml vegetable oil
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237 ml red kidney beans
dried, cooked, unsalted, drained*
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118 ml tomato purée (passata)
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237 ml corn kernels, canned
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7.5 ml chili powder
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0.6 ml salt
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79 ml cornmeal
yellow
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177 ml water
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0.3 ml salt
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1.3 ml chili powder
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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 Arrow up button

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Nutrition Facts

Serving Size 405g (14.3 oz)
Amount per Serving
Calories 30115% 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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