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Name: Tamale Pie
Prep time: 30 min
Total time: 45 min
Yield: 2
Cuisine: Mexican
Ingredients: 6 tbsp Corn Meal; 1/2 Small Onion; 1 clove Garlic; 1/2 tsp Ground Coriander; 1/2 tsp Chili Powder; 1/2 tsp Cumin; 15 ounce can Black Beans; 3/4 cup Frozen Corn; 2 ounces can Green Chiles; 7 ounces can Diced tomatoes

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INGREDIENTS

6 tbsp Corn Meal
1/2 Small Onion
1 clove Garlic
1/2 tsp Ground Coriander
1/2 tsp Chili Powder
1/2 tsp Cumin
15 ounce can Black Beans
3/4 cup Frozen Corn
2 ounces can Green Chiles
7 ounces can Diced tomatoes

Servings

INSTRUCTIONS

To Make Polenta: Bring ¾-cup water to a boil.

Reduce to low. Slowly whisk in cornmeal,

stirring to break down clumps. Add more hot

water (about ¼-cup) to thin out. Salt to taste.

Directions:

1. Preheat oven to 375F and set aside a

square 8 or 9-inch glass casserole dish.

2. Line a large pot with ¼-cup water.

3. Sauté onion and garlic until translucent.

4. Add spices, stirring to coat well, and

cook another minute.

5. Add beans, corn, green chiles, and

tomatoes.

6. Mix well and cook for a minute or so then

transfer to your casserole dish.

7. Spread polenta mixture on top and bake

30 minutes, or until polenta is firm.

8. Allow to cool for 15 minutes (it continues

to firm as it cools), scoop into bowls.

9. Drizzle with hot sauce and serve warm.

Per serving: 387 calories, 3.8g fat, 70.1g carbs,

15.6g fiber, 6.7g sugars, 19.5g protein

Add-on: Add guacamole or sliced olives.

Prep: Make entire dish ahead. Or make polenta

and vegetable mixture, store separately and

assemble and bake to order.

NOTES

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Tamale Pie

6 tbsp Corn Meal 
1/2  Small Onion 
1 clove Garlic 
1/2 tsp Ground Coriander 
1/2 tsp Chili Powder 
1/2 tsp Cumin 
15 ounce can Black Beans 
3/4 cup Frozen Corn 
2 ounces can Green Chiles 
7 ounces can Diced tomatoes

To Make Polenta: Bring ¾-cup water to a boil.
Reduce to low. Slowly whisk in cornmeal,
stirring to break down clumps. Add more hot
water (about ¼-cup) to thin out. Salt to taste.

Directions:
1. Preheat oven to 375F and set aside a
square 8 or 9-inch glass casserole dish.
2. Line a large pot with ¼-cup water.
3. Sauté onion and garlic until translucent.
4. Add spices, stirring to coat well, and
cook another minute.
5. Add beans, corn, green chiles, and
tomatoes.
6. Mix well and cook for a minute or so then
transfer to your casserole dish.
7. Spread polenta mixture on top and bake
30 minutes, or until polenta is firm.
8. Allow to cool for 15 minutes (it continues
to firm as it cools), scoop into bowls.
9. Drizzle with hot sauce and serve warm.

Per serving: 387 calories, 3.8g fat, 70.1g carbs,
15.6g fiber, 6.7g sugars, 19.5g protein

Add-on: Add guacamole or sliced olives.

Prep: Make entire dish ahead. Or make polenta
and vegetable mixture, store separately and
assemble and bake to order.

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Nutrition

View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.


Serving Size: 1 Serving (103g)
Recipe Makes: 2 Servings

Calories: 146
Calories from Fat: 15 (10%)

Amt Per Serving		% DV

	Total Fat 1.6g	2 %
	Saturated Fat 0.3g	1 %
	Monounsaturated Fat 0.5g
	Polyunsanturated Fat 0.7g
Cholesterol 0mg		0 %
Sodium 7.9mg		0 %
Potassium 269.5mg		7 %
Total Carbohydrate 30.5g		9 %
	Dietary Fiber 3.9g	16 %
	Sugars, other 26.6g
Protein 4.4g		6 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 146

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