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Black Bean & Beef Tamale Pie Recipe

Looking for an easy Black Bean & Beef Tamale Pie recipe? Learn how to make Black Bean & Beef Tamale Pie using healthy ingredients.


Submitted by shanpurser

Makes 8 servings



*Modified from original recipe from frugalupstate.com

Recipe Ingredients for Black Bean & Beef Tamale Pie

1 lb 93% lean ground beef
2 cups butternut squash, diced 1/2 inch squares
1 onion
2 cups cooked black beans, canned no added salt or reduced salt
1 cup corn
4 oz diced green chilies
1/2 cup Beef Broth
3 oz reduced fat cream cheese
1/2 cup White Whole Wheat Flour
1/2 cup corn meal
1 egg
1/2 cup skim milk
1/3 cup canned pumpkin

Recipe Directions for Black Bean & Beef Tamale Pie

  1. Preheat oven to 400 degrees.

  2. Spray a 9X13 pan with non-stick cooking spray.

  3. Chop onion and saute with beef and butternut squash until beef is browned and onion is translucent.

  4. Add corn, chilies, drained and rinsed black beans, cream cheese, and beef broth.

  5. Cook on medium until cream cheese is melted, then pour into prepared pan.

  6. Mix corn meal, flour, egg, milk and pureed pumpkin in a bowl.

  7. Spoon batter over beef mixture and bake 20-30 min or until cornbread is cooked through.

  8. Can be baked and frozen to reheat later.

Categories

Main Dish

Nutrition Facts
Serving Size 286.6g
Amount Per Serving
Calories
337
Calories from Fat
75
% Daily Value*
Total Fat
8.3g
13%
Saturated Fat
3.7g
19%
Trans Fat
0.1g
Cholesterol
76mg
25%
Sodium
226mg
9%
Potassium
1038mg
30%
Total Carbohydrates
42.8g
14%
Dietary Fiber
11.6g
46%
Sugars
10.9g
Protein
26.1g
Vitamin A 187% Vitamin C 26%
Calcium 9% Iron 42%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in dietary fiber
  • High in iron
  • Very high in vitamin A
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