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Cooking at Home - Stovetop Tamale Pie

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PICT RECIPE Stovetop Tamale Pie - USDA

Stovetop Tamale Pie - USDA

Makes:4 servings

One skillet beef and bean tamale pie that cook on the stovetop. For an extra kick, add your favorite hot sauce to this tasty tamale pie.

Ingredients

  • Quick Chili:
  • 1/2 pound ground beef, lean
  • 1 can kidney beans (15 1/2 ounce, drain and save liquid)
  • 1/3 cup bean liquid
  • 1 cup tomato puree (canned)
  • 1 tablespoon onion (minced)
  • 1/8 tablespoon chili powder
  • Tamale Pie:
  • 8 cans whole kernel corn (12 ounce, not drained)
  • 1/2 cup yellow cornmeal
  • 1 dash salt
  • 1 1/4 cups cold water (8 fluid ounces)
  • 1/8 teaspoon chili powder

Directions

Prepare Chili:

  1. Cook beef in hot skillet until lightly browned. Drain off fat.
  2. Stir in remaining ingredients. Bring to a boil.
  3. Reduce heat, cover, and simmer 10 minutes.

Prepare Tamale Pie:

  1. Place chili in a 10-inch skillet. Stir in corn. Heat thoroughly.
  2. As chili heats, mix cornmeal and salt with water in a sauce pan. Cook over medium heat, stirring constantly until thickened, about 2 minutes.
  3. Spread cornmeal mixture over hot chili to form a crust. Sprinkle with chili powder.
  4. Cover and cook over low heat, with lid slightly ajar, until topping is set, about 10 minutes.

Optional - Top with light sour cream, or low-fat yogurt.

Source: University of Illinois, Extension Service.

Nutrition Information

Serving Size: 1/4 of recipe (387g)

Nutrients

Amount

Total Calories

362

Total Fat

8 g

Saturated Fat

2 g

Cholesterol

37 mg

Sodium

843 mg

Carbohydrates

51 g

Dietary Fiber

12 g

Total Sugars

5 g

Added Sugars included

0 g

Protein

24 g

Vitamin D

0 mcg

Calcium

72 mg

Iron

7 mg

Potassium

1058 mg