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Tamale Pie #2

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Submitted by xanto

YIELD

4 servings

PREP

10 min

COOK

16 min

READY

30 min

Ingredients

2 473
CUPS ML BEANS
(black, red, kidney, or pinto), cooked
1 237
CUP ML CORN
1 1
EACH EACH GREEN BELL PEPPERS
seeded and chopped
¼ 59
CUP ML BLACK OLIVES
sliced *
1 237
CUP ML TOMATO SAUCE
½ 2.5
TEASPOON ML CUMIN
ground
1 5
TEASPOON ML CHILI POWDER
1 15
TABLESPOON ML TOMATO PASTE
salt-free
1 5
TEASPOON ML OREGANO
dried
¾ 177
CUP ML CORNMEAL
uncooked
2 473
CUPS ML WATER
2 2
LARGE LARGE EGGS
1 5
TEASPOON ML SALT

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 320 17% 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?
Trans-fat Free, High Fiber
 
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