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Beef and Vegetable Tamale Pie

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Beef and Vegetable Tamale Pie Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
463
Calories from Fat
117
% Daily Value
Total Fat
13g
20%
Saturated Fat
5g
25%
Trans Fat
0g
Cholesterol
76mg
25%
Sodium
683mg
28%
Total Carbohydrates
53g
18%
Dietary Fiber
7g
28%
Sugars
8g
Protein
35g
Calcium
2mg
0%

Number of servings: 4

Calories per serving: 463

Preparation time: 30 min

Total time: 60 min

Ingredients

3 cups water

12 cup salsa

1 cup yellow cornmeal

Nonstick cooking spray

1 lb ground beef (10% fat)

1 cup chopped onion

1 cup chopped green bell pepper

1 cup frozen whole-kernel corn

1 tsp chili powder

1 tsp onion powder

14 tsp salt

Dash red pepper flakes

1 (8 oz) can tomato sauce, no salt added

12 (15 oz) can low-sodium kidney beans, drained

12 cup shredded low-fat mozzarella cheese

12 cup chopped fresh cilantro

Directions

Preheat oven to 375°F.

1. In a large saucepan over high heat, combine water and salsa. Bring to a boil, and add cornmeal slowly. Reduce heat to medium and cook 5 to 7 minutes, stirring continually until thickened. Remove from heat and set aside.

2. Spray a large skillet with nonstick cooking spray.Place the skillet over medium-high heat and add ground beef, onion, and bell pepper. Cook 5 to 6 minutes or until meat is cooked through.

3. Add corn, chili powder, onion powder, salt, red pepper flakes, tomato sauce, and kidney beans. Stir and cook 1 minute.

4. Spray a medium-size baking dish with nonstick cooking spray. Spoon the meat mixture into the dish. Top with 14 cup cheese.

5. Spoon the cornmeal mixture over the meat mixture and smooth out evenly. Top with remaining cheese. Bake for 30 minutes.

Makes 4 servings.

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