Low Fat Tamale Pie

On Wednesday, March 18, 2009 by Registered Dietitian

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Ingredients
2 tsp canola oil
1 medium onion
1 large green pepper
1 lb. extra-lean ground beef
1 Tbsp chili powder
1 16-oz. can corn
1 28-oz. can crushed tomatoes
1 4-oz. can jalapenos
1 4-oz. can sliced olives
1 ½ cups cornmeal
1 tsp salt
1 quart fat-free milk
½ cup reduced fat shredded cheese

Preparation
Preheat oven to 400 degrees.
Sauté onion, and pepper in a large skillet over medium heat, crumble beef and cook until no longer pink. Add chili powder, corn, tomatoes, jalapenos and olives. Simmer for 20 minutes. Transfer to an 11 by 7 baking dish. Meanwhile, combine cornmeal, salt and milk in a 2 quart saucepan. Heat on medium and until thickened, stirring almost continuously. Spread cornmeal over top of meat and vegetables. Sprinkle with cheese. Place in oven and bake for 20-25 minutes, until top is golden.

Serves 8

Nutrition Facts (per serving)

User Comments

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motivated
Jan 13, 2011, 01:08 AM
If you leave out the salt and olives, that would lower the sodium count. And if you're eating low sodium to begin with, you probably won't miss it at all!
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Feb 12, 2010, 05:32 PM
It sounds so good but I cannot handle that much sodium...Do you have any recipes with less sodium....
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