**Tamale Pie

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This recipe has been modified to support a balanced meal plan. More info here.

Makes 4 servings. Each serving provides:
1 grain serving       4 oz vegetables       2 oz protein

Nutrition Per Serving
Cal: 292   Protein: 13g   Carbs: 60g   Fat: 2g   Fiber: 12.2g

Ingredients

Use a combination of vegetables that will equal 16 oz.

  • 4 oz onions, chopped
  • 1 clove garlic, minced
  • 2 oz celery, diced
  • 3 oz green pepper, diced
  • 7 oz frozen corn, thawed
  • 3 Tbsp tomato paste
  • 8 oz cooked or canned pinto beans, mashed
  • 1 tsp chili powder
  • ½ tsp cumin
  • ½ tsp chipotle powder
  • ¾ tsp salt
  • one recipe polenta (included below)
  • condiment options salsa and/or Cheese Sauce (potato) and/or All Purpose Cashew Sour Cream

Step 1

  1. Sauté onions until it begin to caramelize. Learn how to sauté without oil.
  2. Add garlic and cook for another minute, then add celery and green peppers. If needed add about 2 Tbsp water. Cover and cook until vegetables are tender.
  3. Add the corn, tomato paste, beans, chili powder, cumin and salt. Mix well and set aside. This could also be made the day before.

Step 2

  • 4 oz cornmeal
  • 1 ½ water
  • ¾ tsp onion powder
  • ¾ tsp chili powder
  • ¾ tsp salt
  • ¼ tsp dehydrated jalapeño powder, optional

Instructions

  1. To prevent lumping, add polenta to water before bringing it to boil. Add to saucepan the cornmeal, cook and stir until thick, adding the salt and seasonings when the mixture comes to boil.
  2. Prepare glass baking pan so it won’t stick. I use a large Pyrex pie plate with coconut oil.
  3. Spread two thirds of the cornmeal mixture over the bottom and sides of the pan. (I find wetting my fingers to works well to prevent sticking while pushing and pressing).
  4. Add the bean mixture and spread it to the edges then add the remainder of the polenta to the top. (Press small disks of polenta and place oven top to cover pie. Don’t be overly concerned to cover it completely). This pie can be made the day before. Cover and keep in the refrigerator until ready to bake.

Step 3

  1. Preheat oven to 350°F.
  2. Bake covered for 30 minutes, remove cover and bake for additional 10 minutes or baked refrigerated pie covered for 40, then uncovered for additional 10 minutes.
  3. Divide into 4 servings. Serve with salsa and/or Cheese Sauce (potato) and/or All Purpose Cashew Sour Cream.
  4. I like to use my AirFryer to warm up left overs. To prevent drying out, wrap pieces of tamale pie in parchment paper and put in 400°F AirFryer for 15 minutes.