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Low Fat Tamale Pie

QUICK FACTS

  PREPARATION TIME
10 min (for 10 serves)

 
  COOKING TIME
25 min (for 10 serves)
  SNACK
TAMALES
   PIE
 

SUMMARY

 

Corn is a rich source of many essential nutrients and fibre. A meal rich in corn can go a long way in protecting against many diseases and ailments. The fibre content of one cup of corn is 18.4% of the daily recommended amount. This aids in alleviating digestive problems such as constipation and haemorrhoids, as well as lowering the risk of  colon cancer.

INGREDIENTS

0.05 teaspoon (0 g)
  pepper, ground
0.20 teaspoon (1 g)
  salt
0.20 tablespoon (4 g)
  canola oil
0.60 teaspoon (1 g)
  chili powder
0.40 pepper (13 g)
  jalapeno, deseeded, chopped
0.20 onion (18 g)
  onion
50 g
  olives, chopped
0.10 cup, shredded (11 g)
  cheese, mozzarella
0.30 cup (39 g)
  cornmeal
10.00 cup (850 g)
  green bell pepper
80 g
  corn
90 g
  ground lean lamb
0.80 cup (208 g)
  milk, skim
160 g
  tomatoes, sliced
 

METHOD

1.  Preheat oven to 400 degrees F or 204 degrees C.

2.  Sauté onion, and pepper in a large skillet over medium heat, crumble lamb and cook until no longer pink.

3.  Add chili powder, corn, tomatoes, jalapenos and olives. Simmer for 20 minutes.

4.  Transfer to an 11 by 7 baking dish.

5.  Meanwhile, combine cornmeal, salt and milk in a 2 quart saucepan. Heat on medium and until thickened, stirring almost continuously.

6.  Spread cornmeal over top of meat and vegetables.

7.  Sprinkle with cheese.

8.  Place in oven and bake for 20-25 minutes, until top is golden.

  NUTRITIONAL PANEL
Per Serve
Energy:
1,833.0 kJ  (438.1 kcal)
Protein:
29.1 g
Total Fat:
15.2 g
-Saturated:
5.1 g
-Mono-Unsaturated:
2.7 g
-Poly-Unsaturated:
5.9 g
Total Carbs:
45.9 g
-Complex Carbs:
21.5 g
-Sugar:
24.4 g
Fibre:
12.9 g
Water:
621.9 mL
Alcohol:
0.0 g
Cholesterol:
37.0 mg
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