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Speedy Tamale Pie
Recipe Tip
Fiber Up with Beans
Black beans are loaded with plenty of fiber—the soluble kind. Start slowly so you have time to get used to added fiber in the diet!
Source
The Sugar Solution Cookbook (2006) p. 318
  1 rating : 0 reviews

Speedy Tamale Pie

This spicy mix of beans and tomatoes comes together quickly, making it perfect for weeknight meals. From Prevention Healthy Cooking.
Prep Time:15 min
Start to Finish:55 min
makes:6 servings

2cans (15 oz each) salt-free pinto beans, rinsed and drained
2medium zucchini, cut into 3/4-inch chunks
1can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes with mild green chilies
1cup Cascadian Farm® frozen organic sweet corn
1cup frozen lima beans
1cup Muir Glen® organic medium salsa
2teaspoons chili powder
1tube (16 to 18 oz) refrigerated plain polenta, cut into 1/2-inch slices
1cup shredded reduced-fat Cheddar or Monterey Jack cheese
1.Heat oven to 400°F. Spray shallow 2 1/2-quart baking dish with cooking spray.
2.In 5-quart saucepan or Dutch oven, stir together beans, zucchini, tomatoes, corn, lima beans, salsa and chili powder. Heat to boiling. Reduce heat; cover and simmer 10 minutes. Spoon into baking dish. Arrange polenta on top, overlapping slices slightly if necessary. Bake 25 minutes or until bubbly at edges. Sprinkle with cheese; bake 3 minutes longer or until melted. Let stand 10 minutes before serving.

Nutritional Information
1 Serving: Calories 340 (Calories from Fat 25); Total Fat 3g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 0mg; Sodium 680mg; Total Carbohydrate 60g (Dietary Fiber 14g, Sugars 6g); Protein 20g % Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 25%; Iron 25% Exchanges: 3 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Lean Meat Carbohydrate Choices: 4 MyPyramid Servings: 1/2 c Dairy, 1 oz-equivalents Grains, 3 oz-equivalents Meat & Beans, 2 c Vegetables 
*% Daily Values are based on a 2,000 calorie diet.
©Copyright 2008, Rodale, Inc.

 
 
 
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