Tamale Pie
by Michalwalt
Diabetic Friendly
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INGREDIENTS
- 3/4 pound ground beef ; 96% lean
- 1/4 cup Green pepper ; chopped
- 1/4 cup onion ; chopped
- 1/2 teaspoon salt-free mexican seasoning
- 1 cup canned salt-free diced tomatoes ; drained, reserve 1 1/2 T juice
- 3/4 cup frozen corn
- 4 ounce Green chili ; diced canned
- non-stick cooking spray
- 8 1/2 ounce cornbread mix
- Paprika
INSTRUCTIONS
Heat medium sauté pan & sauté beef, peppers, onion & seasoning over low-medium heat until onions are transparent
Add tomatoes & juice to meat mixture. Add corn & green chilies. Simmer until well heated & flavors are blended. Stir occasionally.
Place filling mixture in an 8" square baking pan coated with cooking spray. Preheat oven to 375
Prepare cornbread mix according to package instructions. Divide 1 cup batter into 4 equal portions. Spoon batter portions about 2" apart over the warm meat mixture.
Bake for 25-35 minutes or until cornbread is done. Sprinkle top with paprika & serve
NOTES
American Diabetes Association Recipe
Suggested Accompaniment per serving: 1 cup garden salad; 3 tsp rice or red wine vinegar; 1 1/2 tsp olive oil; 1/4 cup reduced-fat shredded Mexican cheese; 17 grapes
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Michalwalt
Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (249g) | ||
| Recipe Makes: 4 Servings | ||
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| Calories: 483 | ||
| Calories from Fat: 186 (39%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 20.6g | 28 % | |
| Saturated Fat 6.9g | 35 % | |
| Monounsaturated Fat 9.8g | ||
| Polyunsanturated Fat 1.6g | ||
| Cholesterol 59mg | 18 % | |
| Sodium 840.8mg | 29 % | |
| Potassium 484.1mg | 13 % | |
| Total Carbohydrate 52.8g | 16 % | |
| Dietary Fiber 5.8g | 23 % | |
| Sugars, other 46.9g | ||
| Protein 21.5g | 31 % | |
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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. |
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Calories per serving: 483
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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