Beef Tamale Bake INGREDIENTS 1 1/2 cups yellow cornmeal 1/2 cup all-purpose flour 1/2 teaspoon baking powder 1/2 teaspoon salt 1 cup hot water 2 egg whites 3 tablespoons 70% vegetable oil spread, melted (see Cooks Tip) 1/2 pound 95% lean ground beef 1 jar (16 ounces) thick and chunky salsa 1 can (15 1/2 ounces) red beans, drained and rinsed 1 garlic clove, pressed 1 1/2 teaspoons chili powder 1/2 teaspoon ground cumin 1/2 cup (2 ounces) shredded Mexican cheese blend DIRECTIONS 1 Preheat oven to 400°F. Spray Deep Dish Baker with canola oil using Kitchen Spritzer. In Small Batter Bowl, combine cornmeal, flour, baking powder and salt. Using Stainless Whisk, whisk water, egg whites and vegetable oil spread into cornmeal mixture; stir until smooth. Pour batter into baker. 2 Place ground beef in (10-in.) Skillet. Cook over medium heat 6-8 minutes or until no longer pink, breaking beef into crumbles; drain, if necessary. 3 Add salsa, beans, garlic pressed with Garlic Press, chili powder and cumin to beef; mix well. Bring to a boil over medium heat. Spoon beef mixture evenly over batter to within 1/2 inch of side of baker. Bake 20-23 minutes or until crust is set. Remove from oven; sprinkle with cheese. Let stand 5 minutes. Cut into wedges. Yield: , 8 servings of Nutrients per serving: Calories 270 (24% from fat), Total Fat 8 g, Saturated Fat 2.5 g, Cholesterol 15 mg, Carbohydrate 39 g, Protein 14 g, Sodium 1050 mg, Fiber 5 g U.S. Diabetic exchanges per serving: 2 1/2 starch, 1 medium-fat meat (2 1/2 carb) Cooks Tips: To reduce calories and fat, this recipe calls for reduced-fat vegetable oil spread that comes in wrapped sticks instead of butter or margarine. We recommend a vegetable oil spread with at least 70% fat. Other types of beans, such as kidney, black or pinto beans, can be substituted for the red beans, if desired. To lower the sodium content of canned beans, be sure to drain and thoroughly rinse them before adding them to recipes. If you can only find 1-pound packages of ground beef, cook and drain the entire amount and freeze half for another use. Place the cooked beef in a heavy-duty resealable plastic food storage bag and freeze up to 3 months.
Posted on: Sun, 03 Nov 2013 04:45:07 +0000
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