Monday, June 7, 2010

Beef Tamale Bake

Adapted from Pampered Chef  "It's Good For You Cookbook"
Yields 8 servings

1 1/2 cups yellow cornmeal
1/2 cup all purpose flour
1/2 tsp baking powder
1/2 tsp salt
1 cup hot tap water
2 egg whites
3 tbsp. melted butter (always the real thing, unsalted)

1lb. extra lean ground beef
3 tsp. chili powder
1 tsp. cumin
1 garlic clove, pressed or minced
1 jar thick and chunky salsa (we like Ana's from the produce section)
1 large (more than 15.5 oz) can of beans (black, pinto, kidney, whatever you have)
1/2 cup shredded reduced fat Mexican blend cheese

1- Preheat oven to 400. Spray or butter a 9x13 pan.

2- Combine corn meal, flour, baking powder and salt in a medium bowl. Add the egg whites, water and butter and mix well. Spread the batter evenly in to the pan.

3- In a large skillet over medium high heat, brown the ground beef with the cumin, chili powder, and garlic until it is no longer pink. Add the salsa and beans and bring to a boil.

4- Spread the beef mixture over the cornmeal mixture and bake 30-35 minutes, until the crust begins to brown. Place a cookie sheet on the rack below the pan if you are worried about it bubbling over and getting the bottom of your oven all grody.

5- Remove from oven, top with cheese, and let stand 5 minutes before cutting into 8 pieces.

Amount Per Serving
Calories 365.2
Total Fat 17.0 g
Saturated Fat 7.4 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.7 g
Cholesterol 55.8 mg
Sodium 722.1 mg
Potassium 375.9 mg
Total Carbohydrate 36.8 g
Dietary Fiber 6.9 g
Sugars 0.7 g
Protein 20.2 g

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