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Layered Tamale Pie with Corn, Tomatoes and Cheese

 

34

Yield

4

servings

Prep

20

min

Cook

40

min

Ready

60

min

Trans-fat Free, High Fiber
 

Ingredients

19 ounces red kidney beans
4 cloves garlic
1 large onions
chopped
2 medium green bell peppers
diced
2 medium carrots
diced
1 medium jalapeño pepper
seeded & chopped
*
2 tablespoons oregano
dried
*
1 tablespoon cumin
ground
16 ounces tomatoes
whole, drained
1 cup corn kernels, canned
whole
3 ½ cups water
1 ½ cups cornmeal
yellow
¼ teaspoon black pepper
*
1 cup cheese
shredded, monterey jack

Directions

Drain liquid from beans, reserving ¼ cup.

In a large skillet heat reserved bean liquid to a boil over medium heat.

Add onion, garlic, green pepper, carrots, jalapeno, oregano and cumin.

Cover and cook, stirring occasionally, until vegetables are tender and liquid is absorbed.

About 10 min.

Add drained beans, corn and tomatoes; cook uncovered, stirring occasionally, for about 15 minutes or until thickened.

Preheat oven to 350 deg.

In a 2 quart saucepan, heat water, cornmeal and black pepper to boiling, stirring constantly.

Cook for 5 minutes until well thickened.

Into an 11 inch round baking dish, pour half of the bean mixture, spreading evenly around bottom of dish.

Spread half of cornmeal mixture evenly over the bean mixture.

Sprinkle with half of the cheese. Repeat layering. Bake for 35 minutes or until bubbly and brown. Cool for 10 minutes before serving.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 701g (24.7 oz)
Amount per Serving
Calories 51323% of calories from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 7g 33%
Trans Fat 0g
Cholesterol 30mg 10%
Sodium 805mg 34%
Total Carbohydrate 27g 27%
Dietary Fiber 8g 32%
Sugars g
Protein 45g
Vitamin A 130% Vitamin C 114%
Calcium 33% Iron 31%
* based on a 2,000 calorie diet How is this calculated?

 

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