Tamale Pie

Related recipes: Beans and Grains, Beef, Cheese, Corn, Dairy Foods, Egg-Free, Fall, Garlic, Grains, High Fibre, Main Courses, Olives, Onions, Potlucks, Tomatoes, Winter

Call it cornmeal or polenta—it makes a great combo with beans and a small amount of meat.

Ingredients

3/4 pound (340g) extra lean ground beef

1/2 cup (90g) chopped onion

2 cloves garlic, minced

1 2/3 cups (425g) canned kidney beans (one 15-ounce can), drained and rinsed

2 cups (480mL) tomato sauce (one 15-ounce can)

1/4 cup (35g) black olives, sliced

1 Tbsp (8g) chilli powder or more, to taste

1/2 tsp (3mL) Tabasco sauce

1 cup (150g) cornmeal

2 1/2 cups (600mL) water

1/2 tsp (3g) salt

1/2 cup (65g) reduced fat Cheddar cheese*, grated

Directions

Preheat oven to 375°F (190°C).

Brown beef in a nonstick skillet. Add onions and garlic and cook, uncovered, for 5 minutes. Add beans, tomato sauce, black olives, chilli powder, and Tabasco sauce, and stir to combine. Transfer bean mixture to a 10x 10-inch (25x25cm) casserole dish that has been sprayed with vegetable oil cooking spray.

Combine cornmeal, water, and salt in a medium saucepan. Bring mixture to a boil, stirring constantly. Continue cooking and stirring until mixture is thick (about 10 minutes).

Ladle cornmeal over meat and bean mixture and flatten with a spoon.

Bake, uncovered, for 45 minutes.

Remove from oven and sprinkle grated cheese over the top.

Return to oven and cook for another 10 minutes, until the cheese melts.

* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.

Nutrition Facts
Calories: 335
Total Fat: 12g
% Calories from fat: 31%
Protein: 20g
Carbohydrate: 38g
Cholesterol: 41mg
Sodium: 1077mg