
2021-03-24_pict_recipe_stovetop_tamale_pie_-_usda.jpg

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:
- Cook beef in hot skillet until lightly browned. Drain off fat.
- Stir in remaining ingredients. Bring to a boil.
- Reduce heat, cover, and simmer 10 minutes.
Prepare Tamale Pie:
- Place chili in a 10-inch skillet. Stir in corn. Heat thoroughly.
- As chili heats, mix cornmeal and salt with water in a sauce pan. Cook over medium heat, stirring constantly until thickened, about 2 minutes.
- Spread cornmeal mixture over hot chili to form a crust. Sprinkle with chili powder.
- 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 |