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Hearty Tamale Pie

Category Casseroles
Influenced by the Mexican tamale, this casserole is a wonderful complete meal.This is a guide about hearty tamale pie.
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By 5 found this helpful
April 14, 2015

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
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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.
  2. Stirring continuously, cook this for 3 or 4 minutes, or until they are softened.
  3. Add your remaining filling ingredients.
  4. Continue cooking and stirring until heated through.
  5. For your topping, add your flours, baking powder and salt to a bowl, stir.
  6. In another bowl, combine your remaining topping ingredients and mix well.
  7. Add your wet ingredients to your dry just until combined.
  8. Spread your filling ingredients in a 9x9 inch baking dish. I used a 13x9 inch dish because I doubled this recipe.
  9. Spread your topping evenly over your beans.
  10. Bake in a 425 degree F oven for about 20 minutes, or until golden brown.
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  12. Top with your yogurt, salsa and avocado. Enjoy!
Comment Pin it! Was this helpful? 5

Comments

April 14, 20150 found this helpful

That looks delicious!

Reply Was this helpful? Yes
April 25, 20150 found this helpful

Looks delicious. Can't wait to try it.

Reply Was this helpful? Yes
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