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Tamale Pie

Prep time 20 mins
Cook time 48 mins
Stand time 10 mins
Yield 6 servings (serving size: 1 1/2 cups)

Ingredients

  • 1 teaspoon olive oil
  • 1/2 cup finely chopped onion
  • 1/2 cup chopped green bell pepper
  • 1/3 cup finely chopped celery
  • 1 cup frozen whole-kernel corn
  • 3 tablespoons canned chopped mild green chiles
  • 1 1/2 teaspoons chili powder
  • 1/2 teaspoon ground cumin
  • 1 (15-ounce) can red kidney beans, rinsed and drained
  • 1 cup low-fat pasta sauce
  • 1 1/2 cups 1% low-fat milk
  • 1 1/2 cups water
  • 1/2 teaspoon salt
  • 3/4 cup yellow cornmeal
  • Cooking spray
  • 3/4 cup (3 ounces) pre-shredded reduced-fat Cheddar cheese

Nutrition Information

  • calories 251
  • fat 5.0 g
  • satfat 2.6 g
  • protein 11.6 g
  • carbohydrate 39.5 g
  • cholesterol 12 mg
  • iron 2.2 mg
  • sodium 612 mg
  • caloriesfromfat 18 %
  • fiber 6.2 g
  • calcium 214 mg

How to Make It

  1. Heat oil in a nonstick skillet over medium- high heat. Add onion, pepper, and celery; sauté 5 minutes. Add corn and next 5 ingredients. Sauté 3 minutes; set aside. Preheat oven to 350°.

  2. Preheat oven to 350°.

  3. Combine milk, water, and salt in a saucepan; bring to a boil over high heat. Add cornmeal, reduce heat, and simmer 10 minutes, stirring constantly.

  4. Spoon vegetable mixture into an 11 x 7-inch baking dish coated with cooking spray. Top with cornmeal mixture; sprinkle with cheese. Bake at 350° for 30 minutes or until bubbly. Let stand 10 minutes.

Oxmoor House Healthy Eating Collection