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Tamale Pie recipe

This delicious vegetarian tamale pie issure to become a family favorite.

Recipe: Tamale Pie

3 cups cooked cranberry or dark or light red kidney beans, drained,rinsed, and mashed
1/2 cup onion, chopped
2 cloves garlic, minced
1 cup green bell pepper, chopped
1 tablespoon corn oil
2 tablespoons tomato paste
1 heaping teaspoon chili powder
1/2 cup water
1/4 cup green olives, sliced
3 tablespoons fresh parsley, minced
1/4 teaspoon black pepper

1 cup yellow cornmeal
1 tablespoon all-purpose flour
1/4 teaspoon salt
1 1/2 teaspoons baking powder
1 large egg, lightly beaten
1/2 cup 2% milk
2 tablespoons olive oil
2 tablespoons green chilies, chopped

1/2 cup sharp lowfat cheddar cheese, grated

  • In a large skillet, saut onions,garlic, and green pepper in oil. Stir in tomato paste and chilipowder. Then add water, beans, olives, parsley, and black pepper.Simmer mixture, stirring, until heated through.
  • Spread bean mixture evenly in a greased8-inch baking dish or shallow casserole.
  • In a medium bowl, combine cornmeal, flour,salt, and baking powder. Add egg, milk, oil, and green chilies.Stir mixture until ingredients are moist.
  • Spread batter over bean mixture and topwith cheese.
  • Bake, uncovered, at 400°F (205°C)for 20 minutes or until crust is golden brown.

    Makes 6 servings

    NUTRITIONAL INFORMATION (per serving):Servings per recipe: 6; Serving size: 1/6 of pie; Calories: 284;Carbohydrates: 42g; Fat: 9g; Cholesterol: 17mg; Protein: 12g;Fiber: 10g; Sodium: 319mg (560mg using canned beans)

    FOOD EXCHANGES: 1 starch/bread; 1 leanmeat; 2 fruit; 1 fruit

    Recipe provided courtesy Michigan BeanCommission.

    How to Make a Tamale Pie

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