Easy Tamale Pie Recipe

Looking for an easy easy tamale pie recipe? Learn how to make easy tamale pie using healthy ingredients.


Submitted by mdwho2

Makes 8 servings



tamale filling: 2 T canola oil; 1 onion, 3 cloves garlic; 1 tcumin; 1 15-oz can glack beans; 2-3C shredded cooked chicken; 1 14-oz can fire-roasted tomatoes. Topping: 1/2C cornmeal; 1/4 C flour; 1/2 T sugar; 1/2t baking powder; 1/2t baking soda; ~1/2 C milk, 1 egg; 1 1/2 T canola oil.

Recipe Ingredients for easy tamale pie

425 grams Black Beans - 50% less sodium
411 grams Tomatoes
3 serving Canola Oil
1 cup, sliced Onions
3 clove Garlic
2 cup, chopped or diced Chicken, Breast, Meat Only
0.5 cup Cornmeal, Whole-grain, Yellow
1/4 cup Whole Wheat Flour
2 tsp Sugars, Granulated
0.4 cup Milk, Reduced Fat, Fluid, 2% Milkfat
1 large Egg, Whole
1.5 tbsp Vegetable Oil, Canola

Recipe Directions for easy tamale pie

  1. preheat oven to 450. In skillet, add onion, garlic,and cumin; cook about 5 minutes, stirrihg frequently. Add beans, chicken, and tomatoes. Simmer about 5 minutes. place in oven-safe casserole dish or other.

  2. For topping, whisk cornmeal, flour, sugar, baking powder, baking soda together in bowl. pour over mixture in casserole dish. Bake about 15 minutes. let sit 5 minutes before serving. Serves 8, in my opinion!

Categories

Main Dish

Nutrition Facts
Serving Size 226.1g
Amount Per Serving
Calories
258
Calories from Fat
97
% Daily Value*
Total Fat
10.8g
17%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
57mg
19%
Sodium
463mg
19%
Potassium
164mg
5%
Total Carbohydrates
22.8g
8%
Dietary Fiber
4.6g
18%
Sugars
4.7g
Protein
16.9g
Vitamin A 7% Vitamin C 9%
Calcium 6% Iron 12%
* 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
92% confidence
B+
   
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