Bean Tamale Pie
Ingredients| 2 tbsp green pepper, chopped 2 tbsp onion, chopped 1 tsp oil 1 cup dried kidney beans, cooked (unsalted, drained 1/2 cup tomato puree 1 cup whole-kernel corn 1 1/2 tsp chili powder 1/8 tsp salt 1/3 cup yellow cornmeal 3/4 cup water 1/16 tsp salt 1/4 tsp chili powder |
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2 servings of about 1 cup filling and 1/3 cup cornmeal mush each 296
calories per serving
1. Cook green pepper and onion in off in small (8-inch) frypan until
tender.
2. Stir in beans, tomato puree, corn, 1-1/2 teaspoons chili powder,
and 1/8 teaspoon salt.
3. Cover and cook over low heat until flavors are blended--about 15
minutes.
4. Mix cornmeal, water, and 1/16 teaspoon salt.
5. Cook over low heat, stirring constantly, until very thick-about 3
minutes.
6. Spread cornmeal mush over bean mixture to form a crust.
7. Sprinkle 1/4 teaspoon chili powder over top of crust.
8. Cook over low heat, with lid ajar, until topping is set--about 7
minutes.
*NOTE: 1 cup canned kidney beans, drained, may be used in place of
cooked dried kidney beans; then omit the 1/8 teaspoon salt in step 2.
About 270 calories per serving.
* Thrifty Meals for Two: Making Food Dollars Count * USDA Home and
Garden Bulletin Number 244 * Meal-Master format courtesy of Karen
Mintzias
Servings:
2
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