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Speedy Tamale Pie

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Speedy Tamale Pie
  • Prep Time 15 min
  • Total Time 55 min
  • Servings 6
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This spicy mix of beans and tomatoes comes together quickly, making it perfect for weeknight meals. From Prevention® Healthy Cooking.

Ingredients

2
cans (15 oz each) salt-free pinto beans, rinsed and drained
2
medium zucchini, cut into 3/4-inch chunks
1
can (14.5 oz) Muir Glen™ organic fire roasted diced tomatoes with mild green chilies
1
cup Cascadian Farm™ frozen organic sweet corn
1
cup frozen lima beans
1
cup Muir Glen™ organic medium salsa
2
teaspoons chili powder
1
tube (16 to 18 oz) refrigerated plain polenta, cut into 1/2-inch slices
1
cup shredded reduced-fat Cheddar or Monterey Jack cheese

Directions

  • 1 Heat oven to 400°F. Spray shallow 2 1/2-quart baking dish with cooking spray.
  • 2 In 5-quart saucepan or Dutch oven, stir together beans, zucchini, tomatoes, corn, lima beans, salsa and chili powder. Heat to boiling. Reduce heat; cover and simmer 10 minutes. Spoon into baking dish. Arrange polenta on top, overlapping slices slightly if necessary. Bake 25 minutes or until bubbly at edges. Sprinkle with cheese; bake 3 minutes longer or until melted. Let stand 10 minutes before serving.
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Tips  

Black beans are loaded with plenty of fiber—the soluble kind. Start slowly so you have time to get used to added fiber in the diet!

The Sugar Solution Cookbook (2006) p. 318

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
340
(
Calories from Fat
25
)
Daily Value
Total Fat
3g
4%
(
Saturated Fat
1g
6%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
680mg
28%
Potassium
1010mg
29%
Total Carbohydrate
60g
20%
(
Dietary Fiber
14g
58%
,
Sugars
6g
)
Protein
20g
Daily Value*:
Vitamin A
15%
15%
Vitamin C
25%
25%
Calcium
25%
25%
Iron
25%
25%
Exchanges:
3 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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