* Exported from MasterCook *
Tamale Bean Pie
Recipe By :Susan Voisin
Serving Size : 6 Preparation Time :0:00
Categories : Beans
Ethnic/Mexican
Grains And Cereals
Main Dish
Mcdougall
Fatfree
Amount Measure Ingredient --
Preparation Method
-------- ------------ --------------------------------
1
medium onion -- chopped
1
green bell pepper -- chopped
2
cloves garlic -- minced
16
ounces refried beans, fatfree -- (1 can)
30
ounces pinto beans, canned -- (2 cans)
1
cup frozen corn kernels
3/4
cup salsa
2 teaspoons
chili powder
1/2 teaspoon cumin
1 teaspoon
salt -- optional
1 tablespoon
nutritional yeast
Cornmeal Crust
1
cup cornmeal
1 teaspoon
salt
1 tablespoon agave
nectar -- or other liquid sweetener*
1
cup boiling water
Preheat oven to 400 degrees. In a large nonstick skillet over medium-high
heat, sauté the onion until it is just beginning to brown, stirring constantly.
Add the green pepper and stir for 2 minutes. Add the garlic and sauté for
one more minute. Add the remaining ingredients, except for the nutritional
yeast and crust ingredients. Mix well and pour into a 2-quart baking dish.
Sprinkle with nutritional yeast.
Mix cornmeal with salt and stir in agave nectar. Beat in boiling water
until mixture is smooth. Drop by spoonfuls over nutritional yeast and
beans and spread to cover the surface.
Bake for 25 to 30 minutes, or until crusty.
*Any mild-tasting liquid sweetener will
do--including rice syrup, corn syrup, honey, or barley malt syrup.
- - - - - - - - - - - - - - - - - - -
Per serving: 331 Calories (kcal); 1g Total Fat; (3% calories from fat); 16g
Protein; 65g Carbohydrate; 0mg Cholesterol; 1729mg Sodium
Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : Very delicious and filling.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 2882 0
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