Wow Them Tamale Pie
๐ Cook Time: 35 minutes
๐ Prep Time: 15 minutes
๐ Total Time: 50 minutes
Description:
This colorful, hearty casserole is lighter than the traditional Mexican dish. It makes an impressive centerpiece when company’s coming or when you want to make a crowd-pleaser!
Recipe Category: Southwestern U.S.
Keywords:
- Less than 60 Minutes
- Oven
Nutritional Information (per serving):
- Calories: 171.1
- Fat: 3.5g
- Saturated Fat: 0.5g
- Cholesterol: 0.6mg
- Sodium: 420.2mg
- Carbohydrates: 30.2g
- Fiber: 6.3g
- Sugar: 6.3g
- Protein: 7g
Servings: 8
Ingredients:
| Quantity | Ingredient |
|---|---|
| 2 tbsp | Olive oil |
| 1 | Onion |
| 3 cloves | Garlic |
| 1 tsp | Ground cumin |
| 2 tsp | Ground coriander |
| 1 tsp | Dried oregano |
| 1-2 cups | Water |
| 1 | Carrot |
| 1 | Red bell pepper |
| 2 | Green bell peppers |
| 1 | Zucchini |
| 1 | Green chili pepper |
| 1 can | Crushed tomatoes |
| 1 can | Kidney beans |
| 1 can | Black beans |
| 4 oz | Low-fat cheddar cheese |
| 1 cup | Cornmeal |
| 3/4 cup | White flour |
| 1/2 tsp | Salt |
| 1 tsp | Baking powder |
| 1/4 tsp | Baking soda |
| 2/3 cup | Buttermilk |
| 1 | Scallion |
| 1 bunch | Fresh cilantro |
| – | Nonfat sour cream |
Instructions:
-
Prepare the Vegetable-Bean Mixture: Warm the olive oil in a heavy or nonstick saucepan. Add the onion and garlic, cover, and cook on medium heat for about 10 minutes. Then add the cumin, coriander, oregano, enough water to prevent sticking, and the carrots. Cover and cook for 5 minutes. Next, add the bell peppers, zucchini, and chili. Cover and cook for another 5 minutes. Stir in the tomatoes and beans, cover, and simmer for 5 to 10 minutes. Remove from the heat and add salt and black pepper to taste.
-
Preheat the Oven: Preheat the oven to 400ยฐF (200ยฐC).
-
Prepare the Casserole Dish: Prepare a 2-qt. nonreactive casserole dish with cooking spray or a very light coating of oil.
-
Layer the Ingredients: Spread the prepared vegetable-bean mixture evenly in the bottom of the casserole dish. If you are using the cheddar cheese, sprinkle it evenly on top of the mixture. Set aside.
-
Prepare the Topping: In a mixing bowl, thoroughly combine the cornmeal, flour, salt, baking powder, and baking soda.
-
Prepare the Wet Ingredients: In a separate bowl, beat the egg whites until starting to peak, then gently stir in the buttermilk and oil.
-
Combine Wet and Dry Ingredients: Gently fold the wet ingredients into the dry ingredients, stirring just until mixed.
-
Bake the Tamale Pie: Pour the prepared batter directly on top of the vegetable-bean mixture in the casserole dish, pressing it down slightly with a spatula. Bake for 30 to 35 minutes, until the top is golden and a knife inserted into the topping comes out clean.
-
Garnish and Serve: Once baked, garnish the tamale pie with minced scallions and chopped cilantro. If desired, serve with a dollop of nonfat sour cream.
-
Enjoy: Serve hot and enjoy the flavorful goodness of this Wow Them Tamale Pie!
This recipe is sure to impress your guests and leave them craving for more. It’s a perfect blend of savory vegetables, hearty beans, and a comforting cornmeal topping, making it a delightful choice for any occasion. Whether you’re hosting a dinner party or simply craving a cozy meal at home, this tamale pie is bound to wow everyone at the table.
