Tamale Pie
Makes 9 1-cup servings
Simple chili beans topped with polenta make a delicious golden-crusted pie.
5 1/2
cups
water, divided
1
cup
polenta
1
teaspoon
salt
1
large
yellow onion, chopped
3
large
garlic cloves, minced
1
red or
green bell pepper, seeded and diced
1
12-ounce package vegetarian ground beef substitute
1
tablespoon
chili powder
1
teaspoon
ground cumin
1
28-ounce can crushed tomatoes
1
15-ounce can vegetarian chili beans, undrained
Measure 5 cups of water into a large pot, then whisk in polenta and salt. Simmer over medium-low heat, stirring often, until very thick, about 25 minutes. Set aside.
Heat remaining 1/2 cup of water in a large skillet or pot and add onion, garlic, and bell pepper. Cook until soft, about 5 minutes, stirring occasionally.
Add vegetarian ground beef substitute, chili powder, and cumin. Cook over medium heat, stirring often, 3 minutes. Add a bit more water if needed to prevent sticking.
Stir in tomatoes and chili beans and their liquid. Cover and simmer 10 minutes.
Preheat oven to 350°F.
Transfer mixture to a 9"×13" baking dish. Spread cooked polenta evenly over top. Bake for 20 minutes.
Per serving (1/12 of recipe)
- Calories: 120
- Fat: 1.5 g
- Saturated Fat: 0.2 g
- Calories from Fat: 10.8%
- Cholesterol: 0 mg
- Protein: 8.1 g
- Carbohydrates: 19.6 g
- Sugar: 3.7 g
- Fiber: 2.7 g
- Sodium: 588 mg
- Calcium: 52 mg
- Iron: 2.6 mg
- Vitamin C: 23.9 mg
- Beta Carotene: 367 mcg
- Vitamin E: 1 mg
Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.
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