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Special Diet Information

Coumadin® (Warfarin)
This recipe is 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 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 for flour or modified food starch in pre-shredded cheese.

 

"Never order food in excess of your body weight."
-Erma Bombeck, Housewife

The refrigerator light goes on...

Growing up this had a lot of names depending on whose house I was at. Tortilla casserole, taco casserole, tamale pie, it didn't matter. And there are endless variations. This one was created to be as simple as possible and to use items out of your pantry or freezer.

This is also made to be more family friendly and is less spicy than some folks might want. A bit more cumin (an extra teaspoon) and chili powder (another 1/2 teaspoon) will give it more flavor. Adding a bit of cayenne pepper adds the zing that you might crave.

There are a lot of taco shells on the market. Some of them still contain trans-fats, so check the package carefully. Interestingly, the house brand taco shells at my local Winn-Dixie don't have any sodium in them.

You can use fresh corn tortillas for this recipe. The reason that it calls for the taco shells is that the dish was designed as a meal that could be made with ingredients that will keep longer in the pantry or refrigerator.

Canned Black Beans

I don't hesitate to use canned beans and black beans are no exception. Find the brands in your market that you like and stick with them. This may take some trial and error because there's a wide variation in quality.

I rinse canned beans and canned black beans are no exception. In most major brands there's a high salt content and rinsing will help some. For some reason canned organic beans seem to have less added sodium.

I will add that I am inclined to use freshly cooked beans in places such as salad recipes where I will serve the beans whole. I think that the quality is more apparent in such recipes as opposed to such dishes as soup or black bean cakes.

2 ounces dried black beans = 193 calories, <1g fat, 0g sat fat, 0g mono fat, 12g protein, 35g carbohydrates, 3mg sodium, 0mg cholesterol

1 cup canned black beans = 200 calories, <1g fat, 0g sat fat, 0g mono fat, 14g protein, 36g carbohydrates, 158mg sodium, 0mg cholesterol


 

Pantry Meals: Tamale Pie with Black Beans



Servings = 6 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3.

This recipe can be multiplied, but you should use separate pans. This recipe makes good leftovers.

1 tsp olive oil
2 cloves garlic (minced)
1 10 ounce package frozen diced onions
1 10 ounce package mixed peppers (or chopped green peppers)
1 15 ounce can no salt added diced tomatoes
1 tsp ground cumin
1/2 tsp chili powder
1/2 tsp salt
2 15 ounce can no salt added black beans (drained and rinsed)
spray oil
8 taco shells
8 ounces reduced-fat Monterey jack cheese (shredded)

Preheat the oven to 375įF.

Place the oil in a large skillet over medium-high heat. Add the minced garlic while the pan is heating, stirring frequently.

When the pan is hot add the onions and peppers. Cook for about 5 minutes, stirring frequently.

Add the tomatoes, cumin, chili powder and salt and cook for 10 minutes. Stir occasionally.

Fold the beans into the tomato mixture.

Lightly coat a 10 inch oblong pan with the cooking spray. Add 1/3 of the tomato bean mixture to the bottom of the pan. Top with a layer of 4 of the taco shells broken in half to lie flat.

Add another 1/3 of the tomato bean mixture on top of the taco shells. Top this with 1/3 of the cheese. Top with a layer of 4 of the taco shells broken in half to lie flat.

Add the final 1/3 of the tomato bean mixture on top of the taco shells. Top this with the remaining cheese.

Bake in the preheated oven for 15 minutes.

Nutrition Facts

Serving size = about 2 cups

Servings = 6

.

Amount Per Serving

Calories 356 Calories from Fat 117
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 6g 31%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 24mg 8%
Sodium 482mg 20%
Total Carbohydrates 41g 14%
    Dietary Fiber 11g 42%
    Sugars 5g  
Protein 21g  
Vitamin A 10% Vitamin C 78%
Calcium 34% Iron 19%
Vitamin K 8 mcg Potassium 649 mg
Magnesium 102 mg