LOW FAT--Tamale Pie

[Guest guest]

Okay -- here's a recipe from the cookbook I just told you about -- Vegetarian

Homestyle Cooking.

 

* Exported from MasterCook *

 

Tamale Pie

 

Recipe By : Vegetarian Homestyle Cooking, Jeanne Tiberio

Serving Size : 8 Preparation Time :0:00

Categories : Vegetarian Homestyle Cooking

 

Amount Measure Ingredient -- Preparation Method

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***VEGETABLE FILLING***

1 tablespoon olive or canola oil

1 medium onion -- chopped

1 16 oz jar Picante sauce

1 15 oz can crushed tomatoes

1 10 oz pkg frozen corn

1 16 oz can pinto beans -- rinsed & drained

1 teaspoon cumin

***CORNMEAL CRUST***

1 1/4 cups skim milk

1 cup cornmeal

2 teaspoons oil

1 teaspoon baking powder

2 tablespoons sugar

1/2 teaspoon salt

1/4 cup nonfat egg substitute*

1 1/4 cups flour

 

Vegetable Filling: In a skillet, saute the onion in oil. Add remaining

ingredients and simmer while making the cornmeal crust.

 

Cornmeal Crust: In a saucepan, heat milk until hot, but not boiling. Turn off

the heat but leave saucepan on the burner. Add cornmeal slowly, stirring

continuously to avoid clumping. Whisk until mixture starts to thicken. Mix in

remaining ingredients, adding the flour slowly. You should have a muffin batter

consistency.

 

Place the vegetable mixture on the bottom of a 9x13-inch baking dish or 2

1/2-quart casserole dish. Top with the cornmeal mixture.

 

Bake at 350 ° F for 30 minutes or until the cornbread turns golden brown on the

edges.

 

 

Calories 330; protein 12 g, carb 61 g; fat 4 g; chol 0; fiber 8 g; sodium 610

mg; calcium (using skim milk) 113 mg; iron 4 mg. Diabetic exchanges: 3

starches, 1 protein, 1 vegetable

 

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NOTES : If desired, make this dish spicier by using a hot version of the Picante

Sauce or adding 1/8 tsp or more of cayenne pepper.

 

*Karen's Note: This ingredient refers to a product such as " Egg Beaters " . You

could also substitute the " 1 egg equivalent " of " Ener-G Egg Replacer " . This

recipe could be made completely vegan by substituting soy milk for the skim

milk.