Vegetable Tamale Pie
- Number of Servings: 8
Ingredients
Bean Filling:Ground Cumin seed, 2 tspChili Powder, 1 tsp to 1 tbspBroth or waterOnions, raw, 1 medium, finely diced*Peppers, sweet, red, fresh, 1 medium dicedCanned Diced Tomatoes, 1 canZucchini, 2 cup, sliced (2 small), dicedBlack Beans, cooked, 1.5 cup, or one can drainedCilantro, chopped, 2 tbsp (opt)Salt and PepperCorn Bread Topping:Stone Ground Yellow Cornmeal, 1 cupAll-Purpose Flour, .75 cup Baking Powder, 2 tsp Salt, 1 tsp Peppers, sweet, red, .5 medium finely dicedMilk, nonfat, .5 cup Egg white, 2 lightly beaten*Canola Oil, 2 tbspCreamed Corn, 1 can
Preheat oven to 425.
Oil Spray an large ovenproof skillet and place over medium-high heat. Pour in a little broth to prevent sticking. Add in onion, bell pepper, zucchini, cumin, and chili powder. Saute until onion is translucent, about 3 minutes. Stir in the tomatoes with thier juices and the beans. Add cilantro (if using) and season to taste. Cook for 1 minute more and remove from heat.
To make topping, combine cornmeal, flour, baking powder, salt, and bell pepper in a medium bowl and mix well. In separate bowl, whisk together the milk, egg whites, oil, and creamed corm. Pour into the flour mixture and stir until well moistened. Batter will be lumpy. Spread batter over beans in the skillet. Use a spatula to smooth batter over beans and spread all the way to sides of skillet.
Place in oven and bake for about 25 minutes, until top is golden and firm. Let stand 5 minutes before serving. Holds together well and can be served with a pie server or spoon.
Number of Servings: 8
Recipe submitted by SparkPeople user CONNECTED1.
Oil Spray an large ovenproof skillet and place over medium-high heat. Pour in a little broth to prevent sticking. Add in onion, bell pepper, zucchini, cumin, and chili powder. Saute until onion is translucent, about 3 minutes. Stir in the tomatoes with thier juices and the beans. Add cilantro (if using) and season to taste. Cook for 1 minute more and remove from heat.
To make topping, combine cornmeal, flour, baking powder, salt, and bell pepper in a medium bowl and mix well. In separate bowl, whisk together the milk, egg whites, oil, and creamed corm. Pour into the flour mixture and stir until well moistened. Batter will be lumpy. Spread batter over beans in the skillet. Use a spatula to smooth batter over beans and spread all the way to sides of skillet.
Place in oven and bake for about 25 minutes, until top is golden and firm. Let stand 5 minutes before serving. Holds together well and can be served with a pie server or spoon.
Number of Servings: 8
Recipe submitted by SparkPeople user CONNECTED1.
Nutritional Info Amount Per Serving
- Calories: 310.5
- Total Fat: 5.2 g
- Cholesterol: 0.3 mg
- Sodium: 874.2 mg
- Total Carbs: 61.2 g
- Dietary Fiber: 7.5 g
- Protein: 9.8 g
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