Spoon Bread Tomale Pie
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
2 Tbsp Olive Oil1.5 pounds (6 oz.) Lean ground Beef.5 onion, diced2 tsp. garlic1 cup Tomato Sauce1 Can Black Beans, drained and rinsed1 Bell Pepper, chopped (I prefer red ones!)1 Tbsp. Chili Powder!/2 cup Frozen Corn1.5 cup Nonfat Milk 3 Tbsp. Butter.5 Cup Yellow Cornmeal.5 Cup Egg Beaters (or another egg substitute).5 Cup shredded Cheddar Cheese (Mexican Cheese Blend also works well).5 Tsp salt
Heat Olive oil in nonstick pan, and brown the beef, onion, and garlic until cooked, over medium heat.
Add black beans and bell pepper, let cook for 2 minutes, then add tomato sauce, simmer over medium/ low heat. Stir in chili powder--you can add other spices to your taste--I occasionally will add cajun spices for a kick!
After about five minutes, add corn and stir. Let simmer for an additional five minutes. While the meat mixture simmers, it is time to make the crust..
in a sauce pan, melt the butter, and add milk, stir until the mix is starting to bubble. SLOWLY add the cornmeal while stirring; add the egg substitute, stir and then stir in the cheese. Stir the cornmeal mixture until it is nice and smooth.
Pour the meat mixture into a casserole dish, I use the smaller rectangular pyrex for this. spoon the cornmeal mix over the top of the meat mixture. It will most likely not cover every bit. pop into the oven at 375 degrees for 25-30 minutes--until the top is dark golden brown and the meat mixture is bubbly.
--I usually put a cookie sheet beneath the casserole dish, just in case it bubbles over.--
Number of Servings: 6
Recipe submitted by SparkPeople user K-GECKO.
Add black beans and bell pepper, let cook for 2 minutes, then add tomato sauce, simmer over medium/ low heat. Stir in chili powder--you can add other spices to your taste--I occasionally will add cajun spices for a kick!
After about five minutes, add corn and stir. Let simmer for an additional five minutes. While the meat mixture simmers, it is time to make the crust..
in a sauce pan, melt the butter, and add milk, stir until the mix is starting to bubble. SLOWLY add the cornmeal while stirring; add the egg substitute, stir and then stir in the cheese. Stir the cornmeal mixture until it is nice and smooth.
Pour the meat mixture into a casserole dish, I use the smaller rectangular pyrex for this. spoon the cornmeal mix over the top of the meat mixture. It will most likely not cover every bit. pop into the oven at 375 degrees for 25-30 minutes--until the top is dark golden brown and the meat mixture is bubbly.
--I usually put a cookie sheet beneath the casserole dish, just in case it bubbles over.--
Number of Servings: 6
Recipe submitted by SparkPeople user K-GECKO.
Nutritional Info Amount Per Serving
- Calories: 348.9
- Total Fat: 20.4 g
- Cholesterol: 48.1 mg
- Sodium: 574.7 mg
- Total Carbs: 26.8 g
- Dietary Fiber: 5.1 g
- Protein: 16.3 g
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