Real African Dishes: [MC-AllEthnic-Recipes] Two Bean Tamale Pie

Wednesday, March 14, 2012

[MC-AllEthnic-Recipes] Two Bean Tamale Pie - TexMex

* Exported from MasterCook *

Two Bean Tamale Pie

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowFat (Less than 25%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup chopped green sweet pepper
1/2 cup chopped onion
2 cloves garlic -- minced
1 tablespoon cooking oil
15 ounce canned kidney beans -- or black beans (1 can), rinsed & drained, slightly mashed
15 ounces canned pinto beans -- (1 can) rinsed and drained, slightly mashed
6 ounces vegetable juice -- (6 ounce) (2/3 cup) 1 can
4 ounces diced green chile peppers -- (4 ounce) (1 can) undrained
1 teaspoon chili powder
1/2 teaspoon ground cumin
8 1/2 ounce corn muffin mix -- (1 package)
1/2 cup shredded cheddar cheese -- (2 ounces)
1/4 cup snipped fresh cilantro -- or parsley

Grease a 2-quart square baking dish or 10-inch quiche dish; set aside.
In a medium skillet cook sweet pepper, onion, and garlic in hot oil until
tender. Stir in kidney beans, pinto beans, vegetable juice, chile peppers,
chili powder, and cumin; heat through. Spoon bean mixture into the
prepared dish.
Prepare corn muffin mix according to package directions. Add cheese and
cilantro to muffin mix, stirring just until combined. Spoon cornbread
mixture evenly over top of bean mixture.
Bake, uncovered, in a 400 degree F oven about 25 minutes or until golden.
If desired, serve with salsa and sour cream.

Makes 6 main-dish servings
Prep Time: 25 mins
Total Time: 50 mins

Calories 359 (25% fat), Total Fat 10 g, Saturated Fat 2 g, Cholesterol 10
mg, Sodium 842 mg, Carbohydrate 57 g, Fiber 9 g, Protein 15 g. Daily
Values: Vitamin A 0%, Vitamin C 61%, Calcium 13%, Iron 17%.
Percent Daily Values are based on a 2,000 calorie diet.

AuthorNote: A packaged corn bread mix tops off this vegetarian casserole
recipe. Serve this main dish with salsa and sour cream.

ChupaNote: I also added a drained can of corn to the beans, and used Spicy
V8 juice. Replaced the cheddar cheese with a Mexican blend.

Cuisine:
"TexMex"
Source:
"Better Homes and Gardens recipe box"
S(Formatted by Chupa Babi):
"March 2012"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 367 Calories; 11g Fat (26.9%
calories from fat); 13g Protein; 55g Carbohydrate; 11g Dietary Fiber; 10mg
Cholesterol; 1466mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean
Meat; 1 Vegetable; 2 Fat; 2 Other Carbohydrates.

Nutr. Assoc. : 2236 0 0 0 0 0 0 0 0 0 0 0 20056