Speedy Tamale Pie

This spicy mix of beans and tomatoes comes together quickly, making it perfect for weeknight meals. From Prevention Healthy Cooking.

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(6 Ratings)

6 Ratings

5 Stars 50%

4 Stars 17%

3 Stars

2 Stars 33%

1 Stars

Member Reviews (1)

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PREP TIME
15 Min
TOTAL TIME
55 Min
SERVINGS
6

2: cans (15 oz each) salt-free pinto beans, rinsed and drained

2: medium zucchini, cut into 3/4-inch chunks

1: can (14.5 oz) Muir Glen® organic fire roasted diced tomatoes with mild green chilies

1: cup Cascadian Farm® frozen organic sweet corn

1: cup frozen lima beans

1: cup Muir Glen® organic medium salsa

2: teaspoons chili powder

1: tube (16 to 18 oz) refrigerated plain polenta, cut into 1/2-inch slices

1: cup 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.

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Expert Tips

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!

The Sugar Solution Cookbook (2006) p. 318

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Nutrition Information:

1 Serving (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;

Percent Daily Value*:

Vitamin A 15 %;
Vitamin C 25 %;
Calcium 25 %;
Iron 25 %;

Exchanges:

3 Starch;
0 Fruit;
1/2 Other Carbohydrate;
0 Skim Milk;
0 Low-Fat Milk;
0 Milk;
1 Vegetable;
0 Very Lean Meat;
1 Lean Meat;
0 High-Fat Meat;
0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Review & Comments

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1 - 1 of 1 Reviews View All

Posted 9/20/2010 10:29:10 AM REPORT ABUSE Kellysgems said:

Rating:

My family LOVED this simple and healthified version of tamales! I substituted fresh romas instead of using canned tomatoes and also substituted kidney beans because I was out of pinto beans. I did not have lima beans so I used black beans instead. I also omitted the chiles altogther since my little ones were eating. Even with the substitutions I was VERY pleased with how this came out. Definitely will make this again!