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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check to make sure that your cornmeal is gluten-free. Check pre-shredded cheese for modified food starch (best to shred your own).

 

'As human beings, we are the only organisms that create for the sheer stupid pleasure of doing so. Whether it's laying out a garden, composing a new tune on the piano, writing a bit of poetry, manipulating a digital photo, redecorating a room, or inventing a new chili recipe - we are happiest when we are creating."
-Gary Hamel, Businessman

The refrigerator light goes on...

You can pre-make this tamale pie and chill it for serving later. It will take about 25 minutes in the oven to reheat but makes great leftovers.

I like making this recipe using chipotle peppers in adobo sauce. The problem is that you open the can and don't use all of the peppers. The good news is that they freeze really well - just place each chili in an individual plastic bag (use tongs or a fork, not your bare fingers!) and put in the freezer. They'll take just a few minutes to thaw the next time you need a chipotle.

Cornmeal

Cornmeal is simply ground corn. The varieties of cornmeal are not quite that simple, however. It's helpful to know that there are three parts to a kernel of corn:

To make cornmeal, kernels are dried and then ground to either a fine, a medium or a coarse texture. Packages are either labeled stone-ground or steel-ground. The stone-ground method, sometimes referred to as water-ground, retains some of the hull and the germ while steel-ground cornmeal has mostly the endosperm. For cooking and baking purposes I prefer to use stone-ground cornmeal.

Polenta is simply cornmeal and Italian polenta recipes can be made with coarse ground cornmeal. Most of the polenta that you will find in specialty stores is a coarser grind than the coarse stone-ground American variety. It often has bits of corn in it and, as a result, it makes really great cornbread. (See also Blue cornmeal.)

1/4 cup grits = 130 calories, 0 fat, 0g sat fat, 0g mono fat, 3g protein, 29g carbohydrates, 30mg sodium, 5mg cholesterol


 

Tamale Pie



Servings = 2 | Serving size =about 2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

Not only does this recipe make great leftovers, but you can cook the filling ahead of time, allow it to cool and add the polenta topping, then refrigerate and simply bake for about 25 minutes instead of 15.

1 tsp olive oil
1 large onion (diced)
2 large ribs celery (diced)
1 small green bell pepper (seeded and diced)
1 small red bell pepper (seeded and diced)
1 15 ounce can no salt added diced tomatoes (undrained)
1 tsp chili powder
1 tsp dried oregano
1/2 tsp ground cumin
1 small jalapeno or chipotle in adobo (minced)
1/4 tsp salt
fresh ground black pepper (to taste)
3 cups water
1/2 cup coarse ground cornmeal
1 ounce reduced-fat Monterey jack cheese (shredded)

Place the olive oil in a large skillet over medium high heat.

Add the onion and sauté, stirring frequently, for about 5 minutes.

Add the celery and peppers and cook, stirring frequently, for 5 minutes.

Add the tomatoes, chili powder, oregano, cumin, chipotle, salt, pepper and 1 cup of water.

Stir and bring to a simmer. Cook for about 25 minutes, until most of the liquid has cooked away.

Remove from the heat and let cool.

Divide into two oven-proof bowls.

While the filling is cooking, place the remaining 2 cups of water in a small sauce pan over high heat.

When the water is boiling, sprinkle in the cornmeal while whisking continuously.

Cook the polenta over low-medium heat. Whisk frequently.

After about 10 minutes the polenta will be very thick. Remove from the heat and add the cheese.

Whisk until the cheese is melted, then divide the polenta between the two bowls, topping the pie filling evenly.

Preheat the oven to 300°F. Place the bowls in the oven and let the tamale pie bake for 15 minutes. Serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 353 Calories from Fat 96
  % Daily Value
Total Fat 9g 16%
    Saturated Fat 4g 18%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 18mg 6%
Sodium 567mg 24%
Total Carbohydrates 51g 18%
    Dietary Fiber 10g 38%
    Sugars 14g  
Protein 13g  
Vitamin A 60% Vitamin C 202%
Calcium 36% Iron 28%
Vitamin K 39 mcg Potassium 1068 mg
Magnesium 105 mg