Yield: 6 Servings

An image of Tamale Pie consisting of beans, tomatoes, and cornbread.

Cost/Serving: $1.57

Ingredients:

1-pound lean ground beef (15% fat or less) or ground turkey

1 cup chopped onion

1/2 chopped green bell pepper

1 (15-ounce) can beans (kidney, black, or pinto), drained and rinsed

1 (14.5-ounce) can diced tomatoes

1 (15-ounce) can corn, drained or 1 1/2 cups frozen corn

1 teaspoon to 1 Tablespoon chili powder (to taste)

 

Corn Meal Topping

1 cup cornmeal

4 cups water

1/4 teaspoon salt

 

Directions:

  1. Preheat oven to 350°F.
  2. In a frying pan over medium heat, cook ground meat, stirring often to crumble meat into small pieces.
  3. Add onion and green pepper, continue cooking until onion and pepper are softened. Remove from heat and drain meat mixture.
  4. Stir in beans, tomatoes, corn, and chili powder. Stir to mix everything together.
  5. Transfer mixture to a 2-quart oven safe baking dish or a 9x13-inch baking pan. 
  6. Prepare corn meal topping: In a 2 quart or larger pan, bring 3 cups of water and salt to a boil. Stir remaining 1 cup of water and 1 cup of corn meal together in a small bowl. Add cornmeal/water mixture to boiling water in a pan and stir constantly until cornmeal is cooked and thick. 
  7. Spoon cornmeal topping over meat mixture in baking dish or pan.
  8. Bake in oven for 30 minutes until steaming hot.

 

Variation: Vegetarian Tamle Pie - Leave out meat and add an additional can of beans and 1 cup shredded cheese.

Note:  You may substitute cornmeal topping with a cornbread mix. Prepare mix according to directions on box and top the casserole. 

 

Nutrition Facts: Servings: 6
Amount per serving: Calories 380, Total Fat 13g, Saturated Fat 4.5g, Trans Fat 0.5g, Cholesterol 50mg, Sodium 540mg, Total Carbohydrates 42g, Dietary Fiber 8g, Total Sugar 8g (Incl. 0g Added Sugars), Protein 23g

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