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Spicy Black Bean Tamale Pie

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Spicy Black Bean Tamale Pie Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
470
Calories from Fat
54
% Daily Value
Total Fat
6g
9%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
7mg
2%
Sodium
661mg
28%
Total Carbohydrates
82g
27%
Dietary Fiber
15g
60%
Sugars
8g
Protein
23g
Calcium
2mg
0%

Number of servings: 4

Calories per serving: 470

Preparation time: 25 min

Total time: 55 min

Ingredients

3 cups water

12 cup salsa

1 cup yellow cornmeal

Nonstick cooking spray

2 tsp olive oil

1 cup chopped onion

1 cup chopped green bell pepper

12 cup frozen, whole-kernel corn

1 tsp chili powder

1 tsp onion powder

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

2 (15-oz) cans low-sodium black 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, add 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 olive oil. When oil is hot, add onion and bell pepper. Cook 2 minutes. Add corn, chili powder, onion powder, tomato sauce, and black beans. Cook 1 minute longer and remove from heat.

3. Spray a medium-size baking dish with nonstick cooking spray. Spoon the bean mixture into the dish. Press the mixture flat with the back of a large spoon and top with 14 cup of mozzarella cheese.

4. Spoon the cornmeal mixture over the beans and smooth out evenly. Top with remaining 14 cup cheese. Bake for 30 minutes.

5. Top each serving with cilantro.

Makes 4 servings.

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