Hearty Tamale Pie

Category Casseroles
Influenced by the Mexican tamale, this casserole is a wonderful complete meal.This is a page about hearty tamale pie.
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I love comfort food just as much as the next person, probably more! After making this recipe, I discovered that comfort food can be healthy too. An excellent source of protein and nutrition, this is a recipe you can feel good about making and eating. Leaves you full for a long time without that heavy tired feeling afterwards. And don't be intimidated by a few of these ingredients, I found them all at my local grocery store.

Total Time: About an hour total

Yield: 6 servings

Source: Modified from a recipe in the book; "Clean Eating For Busy Families".

Ingredients:

  • Filling
  • 1 Tbsp grapeseed oil
  • 1 cup diced yellow onion
  • 2 tsp minced garlic
  • 1 15 15 oz. can pinto beans, rinsed and drained
  • 1 15 15 oz. can kidney beans, rinsed and drained
  • 1 14.5 14.5 oz. can diced tomatoes with green pepper, celery and onion
  • 2 tsp chili powder
  • 2 Tbsp lime juice
  • 2 Tbsp reduced sodium soy sauce
  • 1/4 tsp freshly ground black pepper
  • Topping
  • 1/2 cup whole grain corn flour or ground whole grain cornmeal
  • 1/2 cup whole wheat flour
  • 2 tsp baking powder
  • 1/4 tsp salt
  • 1/2 cup fat free milk
  • 1 large egg
  • 3 Tbsp extra virgin olive oil
  • 1 1/2 tsp light agave nectar
  • salsa
  • fat free plain greek yogurt
  • avocado slices

Steps:

  1. For the filling; heat a skillet over medium-high heat and add your grapeseed oil. When your oil is hot, add your onion and garlic.
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  3. Stirring continuously, cook this for 3 or 4 minutes, or until they are softened.
  4. Add your remaining filling ingredients.
  5. Continue cooking and stirring until heated through.
  6. For your topping, add your flours, baking powder and salt to a bowl, stir.
  7. In another bowl, combine your remaining topping ingredients and mix well.
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  9. Add your wet ingredients to your dry just until combined.
  10. Spread your filling ingredients in a 9x9 inch baking dish. I used a 13x9 inch dish because I doubled this recipe.
  11. Spread your topping evenly over your beans.
  12. Bake in a 425 degree F oven for about 20 minutes, or until golden brown.
  13. Top with your yogurt, salsa and avocado. Enjoy!
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