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 = 30What's this? |
Pantry Meals: Tamale Pie with Black Beans
Servings = 6 | Serving size =about 2 cups
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 375°F.
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
Calories 356 | Calories from Fat 117
Amount Per Serving (% Daily Value)
Total Fat 13g (20%) | Saturated Fat 6g (31%)
Monounsaturated Fat 5g | Trans Fat 0g
Cholesterol 24 mg (8 %) | Sodium 482 mg (20 %)
Total Carbohydrates 41g (14%) | Sugars 5g
Dietary Fiber 11g (42%) | Protein 21g
Vitamin A 10% | Vitamin C 78 % | Calcium 34% | Iron 19%
Vitamin K 8 mcg | Potassium 649 mg | Magnesium 102 mg
"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.
