Tamale pie

 
                                 Tamale Pie
 
 Recipe By     : 
 Serving Size  : 4    Preparation Time :0:00
 Categories    : Entree                           Casserole
                 Mexican
 
   Amount  Measure       Ingredient -- Preparation Method
 --------  ------------  --------------------------------
    1      lg            onion -- chopped
    1      lg            green pepper -- chopped
    2      cloves        garlic -- minced
    1                    jalapeno (opt) -- minced
    1      tsp           chili powder
    1      tsp           cumin powder
    1      tsp           mixed herbs
   15      ozs           tomatoes -- chopped
    1      c             corn, frozen -- thawed
   16      ozs           black beans, cooked -- rinsed and drained
      1/4  c             salsa (opt)
      1/2  tsp           salt
      3/4  c             flour
      3/4  c             yellow cornmeal
      3/4  c             1% low-fat milk
    2      tsps          baking powder
           dash          salt
    2      tsps          sugar
           dash          mustard powder
      1/4  c             egg substitute, liquid
      1/2  c             frozen corn -- thawed
                         fat-free sour cream -- for accompaniment
 
 Preheat oven to 375¡F. Saute onion, garlic, green pepper and jalapeno in 
 liquid until soft. Add spices and herbs; cook a few minutes longer. Add 
 tomatoes, corn, salsa and beans and simmer several minutes. Add salt to taste. 
 Prepare topping by sifting together flour, cornmeal, baking powder, salt, 
 mustard powder and sugar. Combine milk and egg. Stir into cornmeal just until 
 moistened; fold in corn. Pour bean mixture into (8x8?) baking dish, top with 
 cornbread, and bake 25-30 minutes.
 Topping variation: increase cornmeal to 1 c. and omit flour, baking powder, 
 sugar, milk, corn and egg. Boil 3 c. water and stir in cornmeal, mustard, 1/2 
 tsp salt and 1 tbsp lemon juice. Bring to boil, then simmer, stirring, 4-5 
 minutes until thickened.
 
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 Per serving: 473 Calories; 4g Fat (7% calories from fat); 22g Protein; 92g 
 Carbohydrate; 2mg Cholesterol; 669mg Sodium
 
 
 Nutr. Assoc. : 0 0 0 3782 0 0 0 0 0 0 1325 0 0 0 0 0 0 0 0 0 0 0