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Tamale Pie


Thursday, January 01, 2004
8 servings, 1 slice each
1 pound 96% fat-free ground beef1 cup chopped onion
1 cup chopped green pepper
1 can (14.5 ounces) diced tomatoes with green chilies
1 can (15.25 ounces) corn seasoned with red and green peppers, drained
1 tablespoon sugar substitute (made from sucralose and maltodextrin)
1 teaspoon cumin
1 teaspoon chili powder
1 1/2 cup shredded light Mexican cheese (4.5g per 1/4 cup)
1 1/4 cup self-rising cornmeal
2 1/2 cups cold water
1 tablespoon light margarine (45 calories per tablespoon)
1. Preheat oven to 375 degrees.
2. In a large skillet began browning ground beef over medium-high heat. Add onion and green pepper and continue to cook until meat is no longer pink.
3. Add tomatoes, corn, sugar, cumin, chili powder and cheese and combine, heat over low until warmed throughout.
4. In a small saucepan combine cornmeal and water. Heat over medium heat stirring constantly until thickened. Stir in margarine.
5. Spoon meat mixture evenly into 2 pie plates. Spread cornmeal over meat mixture.
6. Bake for 35-45 minutes or until crust is lightly browned.
Nutrition Facts:
245 calories, 26g carbohydrate, 22g protein, 7g fat, 3.2g saturated fat, 40mg cholesterol, 3.6g dietary fiber, 737mg sodium
Adapted recipe by Rachel Cly, RD, LD - Email questions to: rcly@sjmc.org
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