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Speedy Tamale Pie

  • Prep 15 min
  • Total 55 min
  • Servings 6

This spicy mix of beans and tomatoes comes together quickly, making it perfect for weeknight meals. From Prevention® Healthy Cooking. MORE + LESS -

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

Steps

Hide Images
  • 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.

Expert 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 Facts

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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