Vegetable Tamale Pie
Nutritional Info
- Servings Per Recipe: 8
- 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
View full nutritional breakdown of Vegetable Tamale Pie calories by ingredient
Number of Servings: 8
Ingredients
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Bean Filling:
Ground Cumin seed, 2 tsp
Chili Powder, 1 tsp to 1 tbsp
Broth or water
Onions, raw, 1 medium, finely diced
*Peppers, sweet, red, fresh, 1 medium diced
Canned Diced Tomatoes, 1 can
Zucchini, 2 cup, sliced (2 small), diced
Black Beans, cooked, 1.5 cup, or one can drained
Cilantro, chopped, 2 tbsp (opt)
Salt and Pepper
Corn Bread Topping:
Stone Ground Yellow Cornmeal, 1 cup
All-Purpose Flour, .75 cup
Baking Powder, 2 tsp
Salt, 1 tsp
Peppers, sweet, red, .5 medium finely diced
Milk, nonfat, .5 cup
Egg white, 2 lightly beaten
*Canola Oil, 2 tbsp
Creamed Corn, 1 can
Directions
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.
Member Ratings For This Recipe
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