Corn and Bean Tamale Pie
This recipe was adapted from ‘The Complete Idiot’s Guide: Glycemic Index Cookbook’. It’s simple to prepare and has a nice balance of heat from the green chiles and sweetness from the polenta and corn. Nutritionally, it’s high in protein and fiber so it fills you up. It’s also vegetarian and budget-friendly (a nice bonus with the price of groceries these days!). This is a meal your family is sure to love. If you’re lucky, you’ll have leftovers too!
Ingredients:
1 onion, chopped
2 tsp minced garlic
1 red bell pepper, chopped
2 TBSP oil
2 green chiles, chopped
2 TBSP ground cumin
1 can whole tomatoes (peeled), drained and mashed
1 TBSP tomato pasted
1 (15-oz) can red kidney beans
3/4 of a 16oz package frozen corn
1 TBSP chopped fresh oregano
1/2 tsp salt
1/2 tsp freshley ground black pepper
1 cup uncooked polenta
1 TBSP flour
1/2 tsp salt
2 tsp baking powder
1 egg, lightly beaten
1/2 cup 2 percent milk
1 TBSP butter, melted
1/2-3/4 cup grated cheddar cheese
1. Preheat oven to 425
2. In a large skillet over medium-high heat, saute onions, red pepper and garlic in oil for 5 minutes. Add chiles and cumin and saute another minute. Stir in tomatoes, tomato paste, beans, corn and oregano. Add salt and pepper. Simmer, uncovered, for 10 minutes.
3. To make topping, mix polenta, flour, salt, baking powder, egg, milk and butter to form thick batter.
4. Transfer bean mixture to a 9×13-in glass baking dish. Spoon polenta mixture over and spread evenly.
5. Bake for 30 minutes. Remove from the overn. Sprinkle with cheese. Bake for 5-10 minutes until golden.
